Monday: Barbell Complex
Tuesday: Back Rack Lunges
Wednesday: Cardio and ROPE CLIMBS
Thursday: Deadlift/Press and Benchmark
Friday: Front or Overhead Squat
Every 2 Minutes for 10 Sets
Deadlift
Hang Power Clean
Front Squat
Squat Clean
Shoulder to Overhead
10 Rounds for Time
3 Hang Power Cleans 115/85 (RX+ 135/95)
3 Thrusters
10min Time Cap
You should be able to hold onto the bar for 2-3 rounds at the beginning.