Warm up: dynamic movements of your choice then work up to 1 RM clean.
Strength: 10 rounds: every 60 seconds perform 2x cleans @ 75% of your 1 RM clean.
W.O.D.: complete 5 rounds for time...
10x push press (40kg/30kg)
15x ball slams (30#/20#)
20x sit ups
Durability: stretch, foam roll, ice bath.