Movement Prep:
2 Min Hamstring Roll
2 Min Couch Stretch

Warm-up:
2 Rounds of...
1 Min. Jump Rope
10 Good Mornings
10 Russian Lunges
10 See Saw to Vertical Jump
200m Row

Skill:
Fast-cycle Hang Cleans
Touch-and-Go Deadlifts

Strength:
7 Min. to Establish 7 RM Hang Clean

Conditioning:
4 Min AMRAP

  • 4 Burpee Box Jumps (20/16)
  • 4 Hang Cleans (155/105 or 7 RM Weight)

3 Minute Rest...

5 Rounds for Time

  • 10 Box Jump-Overs (20/16)
  • 10 Deadlifts (155/105)

Scaled:
Low Boxes and Light Bars