Part 1:
5 Sets
50 M Sprint
50 M Walk
10 second rest
Part 2:
10 Sets
1 Hang Power Clean
1 Hang Squat Clean
1 Pause Front Squat (3 seconds)
1 Minute Rest
Start at 70%, work your way up if possible
5 Sets
2 Clean Pulls 95-105% of 1 RM Clean
Part 1:
5 Sets
50 M Sprint
50 M Walk
10 second rest
Part 2:
10 Sets
1 Hang Power Clean
1 Hang Squat Clean
1 Pause Front Squat (3 seconds)
1 Minute Rest
Start at 70%, work your way up if possible
5 Sets
2 Clean Pulls 95-105% of 1 RM Clean