500m Row or 400m Run
Then, 2 Rounds of:
15 Hang Power Cleans
10 Hand Release Push Ups
10 Hollow Rocks
GET POWERFUL (10 Min)
Power Clean
Every :30 For 10:00
1 Rep
Make a weight increase every 2:00
GET FIT (12 Min)
"DT"
5 Rounds of:
12 Deadlift 155/105
9 Hang Power Clean 155/105
6 Push Jerk 155/105
12 Min Cap
ATHLETES NOTE:
Every 4 reps you'll increase your Power Clean weight, don't be afraid to make decent jumps as long as you're feeling confident in yourself.