ON A 10:00 RUNNING CLOCK…
2:00 Cardio of Choice (EZ pace)

Immediately Into…

3 SETS (W/ Empty Barbell)
5 Slow Kang Squats
5 Slow Upright Rows
10 Behind the Neck Alt. Elbow Punches
5 Back Rack Squat Jumps
5 Broad Jumps (No Barbell)

*From here, with barbells out, go straight into teaching the Hang Power Clean Progression

3 SETS
1 Clean Deadlift
+
2 Hang Power Clean (:01 Pause @ the knee)

*Weight stays Moderate-Heavy across all Sets.

-Rest as Needed b/t Sets-

(Score is Weight)

FOR TIME*
3-6-9-12-15
Hang Power Clean (185/135)|(135/95)
Burpees Over Bar

*After each full set, perform a 100m Run.

(Score is Time)

KG BB: (85/60)|(60/42.5)