(A) @0:00 - Warm Up

3 Rounds:

200m Run

8 Soldier Kicks

4 Walking Knee Hugs + 4 Walking Quad Stretch

5 Wall Squats

5 SLOW Back Extensions

Into…

1 Round (Empty Bar)

8 Good Mornings

8 RDL

8 Hang Muscle Cleans

8 Front Squats

(B) “Atom Bomb” - @ 20:00

50 Power Cleans (185/125) 

(C) Strength Conditioning - @ 35:00

With a running clock, 5:00 at each station:

1) @ 35:00: Bench Press - Build to a heavy set of 10 reps

2) @ 40:00: DB Strict Press  - Build to a heavy set of 7 reps

3) @ 45:00: DB One-Legged RDL - Build to a heavy set of 5 (each leg)

4) @ 50:00: Strict Pull Ups - Build sets of 3 reps