Mobility-Hamstring capsule-2mins either leg
Warm up- burgner and Klokov
Power: 1 x clean pull + 1 x hang clean
Conditioning:
0-7mins: 3 rnds 10 thrusters @40/30 30/20 20/10
10 pull ups/ ring rows
Rest is remaining time in the 7mins then
7-14mins: 30 burpee box overs
