10′ Dynamic Warmup
Dynamic Stretches

Sprint Development

3 Rounds For Time: (Do not use the rack)
3 Power Cleans (30kg/45kg)
3 Thrusters (30kg/45kg)
15 Burpee to Box Jump
250m Row

Rest 3′

4x300m Run on 2:30 Interval (Push the run hard!)

3 Rounds:
30″ on/ 30″ off
Hollow Rock
Side Plank L
Side Plank R