Warm Up
Row 500m
Sampson Stretch
Shoulder Pass Thru’s
Figure 8’s
Wrist Stretch (on wall)
Wall Sits
Pigeon Stretch
Run laps (2-3min)
Front Rack Holds

Skill Work
Hang Squat Clean

Spend 10-15 mins working on your hang squat clean.  Work up to the weight for the work out.

3 Rounds of:

3 Hang Squat Cleans (185/125)
4 Hand Stand Push Ups 
5 Burpees
REST 2 mins

Repeat this for a total of 5 times.  If the prescribed weight is too heavy find a difficult weight.  This workout is meant to be heavy and fast.