A. 7 sets of the following complex, once every 90 seconds: 1 power clean + 1 hang (squat) clean + 1 split jerk. Work between 75-80%, adding weight if the technique is there.
B. With a partner, for 16 minutes:
Sled push 1 lap / Overhead barbell hold (95/65, or scale as needed)
Switch roles
Sled drag with row / Front rack barbell hold (same bar)
Switch roles.
Sled weight should be moderate. You can use either sort of sled. We have extra sled straps to use with the dogsleds for the row portion.