Warm up: 200 Meter Row, 20 Sit ups, Empty Bar work: 10 Hang Muscle Clean, 5 High Jumps land in Power Position, 10 Hang Power Cleans

1. Every minute for 10 sets:

1 Power Clean (increase weight as you go)

2. 3 Rounds of:

30 Seconds: Max Reps of Power Clean (use 50-60% of your final Power Clean weight)

90 Seconds: Rest

3. 2 Rounds For Time:

500 Meter Row

25 Pull ups

50 Ball Slams