4min CAP:
3-5 Sets:
10 Leg Swings / Leg
10 Hamstring Scoop Stretch
10 Overhead Walking Lunges (PVC)
10 Shoulder Press (PVC)

THEN>>>

Progression//Focus

1) Muscle Clean // Shoulder slightly in front of the bar, visible lumbar
curve, heels down in the setup.
2) Muscle Clean // Hips extend before arms pull to rack position.
3) Hang Power Clean // Full hip extension.
4) Power Clean // Keep arms straight as long as possible.
5) Multiple Power Cleans // Pause at the hip before resetting to the
floor.

15min to build to a heavy set of the complex.

1 Power Clean + 1 Hang Power Clean

For Time: (12min Hard CAP)

15-12-9-6-3
Power Cleans (135/95#)
Bar-Facing Burpees

Intermediate: Power Clean      7-6-5-4-3 (same weight)

Beginner:  75/55# (same rep scheme)

*add one second for every rep not completed*

For Load:
8 Strict Press (65%)
...then
1:00 Max Unbroken Strict
Presses (65%)