1 set:
2:00 row, bike, ski, or jog (slow)
10 leg swings/leg
10 lateral leg swings/leg
10 arm swings across
10 arm swings overhead
10 torso twists/direction
10 banded deadlifts
10 banded squats
10 banded pull-aparts
2:00 row, bike, ski, or run (faster)

- RX -
For load:
EMOM 12:
3 power cleans
2 hang power cleans
1 push jerk
- Build in load.

- INTERMEDIATE -
Same as Rx'd

- BEGINNER -
For load:
EMOM 12:
1 power clean
1 hang power clean
1 push jerk
- Build in load.

- MASTERS 55+ -
Same as Rx'd

Post-workout
On an 8:00 clock:
Row, bike, or ski

2 rounds:
:30 figure 4 stretch/side
:30 couch stretch/side

For load:
EMOM 12:
3-5 DB power cleans
2-4 DB hang power cleans
1-3 DB push jerks
- Use two dumbbells.