Warm up.

3 sets.
5/side Greatest stretch.

5 Barbell Kang squats.

60sec Contralateral Deadbug

Strength. Week 6
Back squat (20min).
3 sets 5 reps @ 83-88%.
Rest 3min b/t sets.

Conditioning.
6 sets.
60sec complete *50 Double unders.
In remaining time Amrap

Sets 1,3,5. Alt Hang DB Clean & Jerk.

Sets 2,4,6. Alt DB snatch (RX Full snatch).

Rest 60sec b/t sets.

DB weight: RX 22.5/15kg. Scaled 17.5/10kg.

*Adjust double unders reps to ensure you have a minimum of 30sec of work with DB.