Monday
Strength
Clean & Jerk
Every :90 x 10 Rounds (15 Minutes, Perform 2 Cleans + 2 Jerks. If you maxed out last week start these reps at 80% of your 1RM and build. If you did not max out pick a weight that allows for a technique focus, and should not feel maximal. You can add weight every 2 successful sets.
Conditioning
11 Minute AMRAP
3-6-9-12...etc
DB Thrusters
Box Jumps
Level 3- 40/30#, 24/20"
Level 2- 30/20#, 24/20"
Level 1- A weight that allows for unbroken reps through at least round 12, then small sets/short rest