A.
Every two minutes, for 14 minutes (7 sets):
Hang Clean, 1-2 reps

Coach Alex’s Notes:
Let feel dictate the load. If you feel good, increase the weight. If you feel a little slow or off, keep the weight light and work on speed and mechanics.

B.
For time:
Run, Row or Ski 500m

Rest until the clock strikes 5:00, then…

18-15-12 reps for time of:
135/95 pound Deadlift
15/95 pound Hang Power Clean
135/95 pound Front Squat

Scaling Options:
L3: 115/75 lbs
L2: 95/65 lbs
L1: 75/55 lbs

C.
Five minutes of:
Static Stretching or Tissue Work (time permitting)