WARM UP 

• 10 air squats 
• posterior chain release on foam roller
• 20 air squats 
• posterior chain release on foam roller and do lats as well
• roll out forearms with roller for your catch position 
• banded shoulder work 

CLEAN WORK  please get all beginners to do power cleans and full cleans  from hang pos.
Every 75 sec.  for (12sets):
1 Clean Lift-Off to knee, RESET  

1 clean jump, RESET  

1 Power Clean / USE KETTLE BELLS OR MB

1 full clean 

Build over the course of the 12 sets to something heavy. A Clean Lift-Off is the first portion of the clean, from the ground to the knees, clean jump in the second postion, jump high with arms straight and bar touching you come to full hip extension. Keep your torso angle consistent through all phases of this and  reset and perform a power clean then full. Beginners from hang.

B.
For time:
Row 1000 Meters
60 Walking Lunges with Kettlebell Farmer’s Carry (24/16 kgs)/ MW
120 Double-Unders 120 SS