Ayers, Taylor And Ward

Warm-Up: 3 rounds of 10 air squats, 10 push-ups and 20 jumping jacks. Strength Workout: 1RM Clean - 5 sets x 3 reps (work up to your 1 rep max)
Conditioning Workout: AMRAP in 15 minutes - 8 burpees, 12 kettlebell swings (moderate weight), 16 mountain climbers.