Lifting day
10 front squats
10 front rack forward lunge
10 split jerk press
10 front rack back lunges
5 power cleans
5 split jerk
x2 rounds, lighter weight to get warmed up and get HR up
5 sets 2 Power cleans at 85% of 1 rep max
5 sets 2 Jerks at 85% 1 rep max
6 sets 1 back squat and 1/4, work to heavy (go down into a squat come up 1/4 of the way and then go back down to below parallel and come up)