Warm Up:
Short Lap
4 Rounds of Tabata: air squats banded below the knee
10 Empty Bar Strict Press
20 Mt. Climbers
10 Empty Bar Muscle Cleans
10 Push Ups

MOB:
Squat Magic
2 min Figure 4 on the wall

Lift:
Power Cleans (5 sets)
3@50%, 60%, 70%
Then
2X2 @70% 

Front Squat:
Work up to a 3RM
Then
4X3 @ 90% of 3RM

3X8 Barbell Rows (choose weight based on proper form) 

Conditioning:
5 Rounds with 1 min rest between:
8 TTB
8 Wall Balls
8 Turkish Get Ups (4 each side w/kettle bell)
 

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