Internal Focus

Leg Conditioning 
Part 1 – working up to heaviest weight on complex x 3 sets
10 front squats + 10 front rack lunges

Part 2 – working up to heaviest weight on complex x 3 sets
10 Romanian deadlifts + 20 front rack lunges

Conditioning
Interval Focus
3 mins on : 1 min off x 4 rounds
7 tng squat cleans 60/40
1 gate run
7 shoulder to overhead
1 run
*max lateral burpees in remaining time