Strength 

Every 1:45 Min For 10:30 Min(6R)

Dead Lift 

21-15-9-9-15-21(%60-%65-%70)

-Then-

Dumbell Strength&Conditioning 

Every 3 Min For 15 Min(5R)

8 Single Arm Hang Dumbell Clean&Jerks

8 Single Arm Overhead Dumbbell Split  Squat