Buy in: 3 sets of Unloaded barbell complex 7 reps- RDL>Bent Over Row>Hang Power Clean>Front Squat>Push Press>Back Squat>Strict Press.
5 sets of the following complex 3 reps each Deadlift>Hang Power Clean>Push Press. Progressive loading. Complete one round of the complex every 2 minutes.
In 20 minutes complete as many rounds as possible of:
Run 400 meters
9 Hang Power Cleans
6 Shoulder to Overhead (strict press, push press, push jerk- whateves just take it from your shoulders to lockout)