2 sets:
100-meter jog
10 empty bar deadlifts
10 muscle cleans
10 strict press

100-meter run
5 front squats
5 push press
5 squat cleans

Pre-workout
Every :90 for 6 sets:
1 clean pull
1 hang power clean
1 push jerk

12min AMRAP

3 Deadlifts 95/135

3 Squat Cleans

3 Front Squats

3 Push Jerks

*increase 3 reps per movement ea. round

Accumulate:
1:00 banded shoulder stretch/side
1:00 foam roll calves/side

15-12-9-6-3 reps for time:
DB power cleans (35/50 lb)
DB push jerks
Box or object jump-overs (20/24 in)
- Use two dumbbells.