Olympic lifting:
5 sets of 3 squat cleans and 1 jerk. Work
weight up to a heavy set. Don't treat the last clean and jerk as one
movement. Reset, focus, and the jerk the bar.
Conditioning:
60 seconds max Russian (Eye height) Kettle bell swings
60 seconds max cal on the air dyne
60 seconds max Wall walks
60 seconds max cal on the rower
Rest 60 seconds, repeat 4 times
Extras:
Every minute on the minute
2 rope climbs to roof