Warm Up
Row 500m or Run 400m
Wrist Wall Walks
Quad Stretch
Toe Touches (x12)
Walking Lunges
Broad Jumps
High Knees/Butt Kicks
Bear Crawl
Sprints/Back Pedal

Skill Work
Hang Squat Clean
3 Position Clean (mid thigh, just above knee, from the floor)

Spend 15 minutes working up to a heavy hang squat clean (advanced athletes, work on the 3 position clean, build up)

4 Rounds of:
6 Power Cleans (135/95)
8 Push Jerks (135/95)
12 Back Rack Lunges (135/95)
400m Run

*20min Cap