Warm-up:
3 rounds:
100m Run
10 PVC pass throughs
10 PVC OHS
10 PVC good mornings
10 high kicks each leg
 

Strength:
Deadlift
1x10 @ 60%
2x8 @ 70%
2x6 @ 75%
1x4 @ 80%

Conditioning:
12min AMRAP:
200m Run
6 Power Snatch (135/95)
6 OHS (135/95)