Training- Power End.

Warm:

20min walk @ 15% incline

10x push ups every 2min

Then

Death by burpee

first min 1x burpee

second min 2x burpee

third minute 3x burpee etc

got to minute 20

Later

W2H front squat

3x6 @ 225, 245, 255lbs

3x10 bent DB row @ 50lbs

then

6min AMRAP

6x hang power clean @ 155lbs

30x double under

8 rounds even

rest 2 min

6min AMRAP

6x Hang power clean @ 135lbs

12x box jumps @ 24"

6 rounds + 7 reps

cool:

10min walk up hill