Warm Up:  
200m 
Wall sit - amount of time it takes to do 200m
200m
plank - amount of time it takes to do 200m
200m
Glute Bridge - amount of time it takes to do 200m 

Performance:  
Clean Complex:  6 Sets, working up in weight 
1 Clean D.L. + 1 Hang Power Clean + 1 Push Press + 1 Push Jerk 

For Time
3 Rounds: 
30 Air Squats 
20 Dips  
10 Hang Power Cleans (135) 

Fitness:  
5 rounds: 
10 Calories 
12 Goblet Squat    
14 Kb Swing (70/53) 
*prowler push down and back between sets 

3 sets: 20 sec each: 
side plank 
tuck ups 
side plank 
tuck hold 
-rest as needed-