Interval Weight Training

Training:

3 rounds:
6 squat cleans - 60/35kg
400m run @ 90% (very hard but not all out)
rest 2 minutes between each set
+
5 minute intermission, including the 2 minute rest from the last set above
+
3 rounds:
10 box jumps (w/medball hugged against chest)
90 seconds bear crawl
rest 2 minutes between each set
+
5 minute intermission, including the 2 minute rest from the last set above
+
10 standing arnold press (both arms)
rest 45 seconds
10 bent over DB fly's
rest 45 seconds
x 3 sets