Part A: Plank Hold - 50 seconds on 10 sec off X 6
Part B:
200M run
15 Hand release push ups with feet on a 35lbs plate
10 Hang cleans at 155lbs
3 rounds rest 5 minutes repeat
A: On the 2 minutes, clean and jerk at increasing loads until you find your max.
B: Test your 3RM Back squats