Warm-up:

400m Run

2×20 Squat

2×10 H.R. Push-ups, 3 count hold at top

Mobility:

Couch Stretch

Wrist Stretch

Strength:

1) 7x 2-pos Squat Clean (Floor/Mid-hang)

Weight should be challenging but not overwhelming. Keep form flawless. You may move up in weight through the 7 sets.

Warm-up with 3 sets first

Modification: 2x High-Hang Squat Clean

Conditioning:

AMRAP 15min

10 Goblet Squats

15 Clapping Push-ups

30 Double Unders or Tuck Jumps