Warm-up
Mobilize for 5 minutes
3 Rounds NOT for time of:
20 Russian Kettlebell Swings
10 Overhead Walking Lunges (25/35# plate)
5 Strict Pull-ups

Power Clean
Build to a heavy triple in 10 minutes

Conditioning
AMRAP 4:00:
400m Run
15 Burpees Over Bar
Max Power Cleans (135/95)
Rest 4:00
AMRAP 4:00:
400m Run,
10 Burpees Over Bar
Max Power Cleans (155/105)
Rest 4:00
AMRAP 4:00:
400m Run
5 Burpees Over Bar
Max Power Cleans (185/135)

Extra Work
Running Benchmark
Clean & Jerk
2 + 1 @ 60%
2 + 1 @ 70%
2 + 1 @ 75%
1 @ 80%
1 @ 85%
2 x 1 @ 90%

*Programming modified from Ben Bergeron's CompTrain