A) 3 Rounds:
40 Single Unders
10m High Knees
10m Butt Kickers
10m Broad Jumps
B) For Quality not for time, 12-10-8 reps with an empty bar:
Hang Power Cleans
EMOM x 12 min
1 Power Clean From Floor
1 Front Squat
Objective: start with between 65-70% of 1RM, If you do not have an established 1RM, you should work with a weight which you can power Clean with good mechanics. After every 2 perfect rounds, add load to the bar.
If your technique is not there yet with the clean from the ground, stay above the knees and master this position first before adding more range of motion. Make sure your weight is in the middle of the foot, and that your back is straight with your shoulders pinched back. From the ground lift the bar and receive the bar in the front rack position with the hip crease of above parallel.
Every 2 minutes for 8 rounds
(alternate between station A and B)
4 Hang Power Cleans*
4 Front Squats
Barbell Movements: you should complete each segment of the barbell complex unbroken, scale the load as needed to move quickly through the complex.
Run: the run should not take you more than 90 seconds to complete, scale to 200m if needed.