Warm up: Tabata Medball clean OVH squats Jumping Jacks Strength/technique:
(5 reps of each, three times through the complex with 40/20Kg barbell)
Clean-Grip Romanian Deadlift
Clean Pull from Below Knee
Front Squat
Hang Power Clean
Clean from Below Knee Followed by… One set of:
60/35Kg Power Clean (no foot movement) x 3 reps
Rest as needed One set of:
60/35Kg Power Clean x 3 reps
Rest as needed One set of:
70/50Kg Clean x 3 reps
Rest as needed Workout: Every 2 minutes, for 30 minutes (3 sets of each):
Station 1 – 30/20 Calories of Assault Bike
Station 2 – 40 Wall Ball Shots (10/6Kg)
Station 3 – 30 Alternating Dumbbell Snatches (27Kg/17,5Kg)
Station 4 – 20 Burpee Box Jump-Overs 
Station 5 – 40 Seconds of Side Plank (each side) Postworkout: 1 min. of KTB swing challenge (32Kg/20-24Kg)