Strength :

Clean and press (barbell or double kb)
3 sets of 5 reps
3 sets of 3 reps(plus 10 lbs)
3 sets of 1 rep(plus 20 lbs)

Metabolic Workout:

Pick one or Both(if you are just doing metabolic)

5 rounds:
1 x rope climb
6x burpees
3 x kb snatch (r,l)

5 rounds :
Kb swings x 15
Dips or dead push ups x 10
Heel touch sit ups x 15
Pull ups x 8

Train Hard. Train Smart


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