All levels - Weightlifting:

 

A. 10 min. clean technique work

 

B. 20 min. to work up to a heavy clean of the day

 

C. For quality:

15 x halting clean deadlift + clean

 

 

All levels - Conditioning:

 

A. Every 10 min. for 40 min.:

800 m Run

50 Air squats

400 m Run

25 Air squats

 

 

Advanced Class:

 

A. 10 min. clean technique work

 

B. 15 min. to work up to a heavy clean of the day

 

C. "Miron"

5 rounds for time:

800 m Run

23 Back squats, ¾ body weight

13 Deadlifts, 1 ½ body weight