Work up to a heavy set of 3 reps.
3 sets of:
8-12 rom. DL
rest 1min
12-16 walking lunges (2x KB in Front rack)
rest 1min
5min Stabi var.
Find max weight for:
Clean pull + Clean
then 3 sets of:
Clean + below knee clean + hang clean @~85%
Work up to 5RM (add 1-5kg from last week).
Run:
3 sets of:
3x 400m run
rest 60sec.
2min SP
3x 10-12 DB rom. DL
rest 60sec.
3x 10 med ball rot. throws (each side)