A.
Strength
Front Squat – Every 2.30 minutes x 5 sets
5 reps at 75% of 1RM
3 reps at 85% of 1RM
2 reps at 90% of 1RM x3 sets
B.
Five rounds for time
10 Box Jump Over 60/50cm
9 Hang Power Clean 60/40 Kg
6 Push Jerk 60/40 Kg
Time cap: 16 minutes