Strength:

every 1.30 for 7 rounds 2 squat clean

(start from %70 and work up to %85 of your 1RM squat clean)

WOD:

tabata dumbbell thrusters (45/35)

rest 2 minutes

tabata toes to bar

rest 2 minutes

tabata box jump over (24/20)

rest 2 minutes

tabata kettlebell swing (55/35)