Strict Press ( Pause at the rack) 

3-3-3-3-3 75% 

800 M Run 

1 Dead Lift ( 95/75)

1 Hang Clean 

1 Push Jerk 

1 Front Squat 

Ascending ladder 

2-3-4-5 then back down 

800 M Run 

Core

Side plank 

30 sec each side 

20 birddogs 

x2