Warm up

200m run
30 Banded GMs
20 SPCs
20 Hollow rocks
200m run
20 Swimmers
20m Spider-man
30sec Keg stretch
200m run
5 HMC
5 Front Squats

Hang Power Clean Complex

On the 1:30 x 5 Sets:
1 Hang Clean Pull
1 Hang Clean High Pull
2 Hang Power Cleans

Conditioning

“Water Break” Part #1
AMRAP 4:00
27 Hang Power Cleans 42.5/30kg
27 Lateral Burpees
27/21 Calorie Row
Rest 4:00
“Water Break” Part #2
AMRAP 4:00
21 Hang Power Cleans 50/35kg
21 Lateral Burpees
21/15 Calorie Row
Rest 4:00
“Water Break” Part #3
AMRAP 4:00
15 Hang Power Cleans 62.5/42.5kg
15 Lateral Burpees
15/12 Calorie Row