[NL] Power, Strength, Conditioning Tri-Set

HIIT
Tri-Set x 2

Do your best to follow the rest interval to ensure the heart rate stays relatively elevated the entire set.

The last exercise is intended to raise the heart rate even more for additional conditioning.

LMT
Rotational Split Clean
reps 5 reps per side
Tempo explosive
Rest 60 s
Set Reps Tempo Rest
1 5 reps per side Explosive 60 s (h:m:s)
2 5 reps per side Explosive 60 s (h:m:s)

Pick a load that you can drive up with explosiveness.

UMT
Suspended 1Arm Row w/ Rotation
reps 6-8 reps per arm
Tempo fast
Rest 30 s
Set Reps Tempo Rest
1 6-8 reps per arm Fast 30 s (h:m:s)
2 6-8 reps per arm Fast 30 s (h:m:s)
LLT
Metabolic Conditioning Swing Switch
time 30 s
intensity High
Tempo fast
Rest 60 s
Set Time Intensity Tempo Rest
1 30 s h:m:s High RPE Fast 60 s (h:m:s)
2 30 s h:m:s High RPE Fast 60 s (h:m:s)