Warm up:  500 Meter Row or Bike, Empty Bar work: 10 Hang Muscle Clean + Press, 5 High Jumps land in Power Position, 10 Hang Power Clean & Jerks

1. Every minute for 10 sets:

1 Power Clean & Jerk (increase weight as you go)

2. 3 Rounds of:

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

90 Seconds: Rest

3. As many Rounds as possible in 10 minutes:

5 Push ups

5 Box Jumps

5 Strict Pull ups

5 Box step overs w/ Dumbbells or Kettlebells