Warm-Up
2-3 Sets, For Quality
10 Alternating Arm Swings
10 Back Slaps
10/10 Wrist Circles
5/5 Pendulum Lunges

Barbell Primer
2 Sets
3 Tall Muscle Cleans
3 Tall Power Cleans
3 Tall Squat Cleans
3 Low Hang Squat Cleans
10 Back Rack Cossack Squats
5 Barbell Reactive Quarter Squat Jumps

For Load:
Every 2:30 x 5 Sets 
1 Segment Squat Clean
Set 1: @ 65%
Set 2: @ 70%
Set 3: @ 70%
Set 4: @ 75%
Set 5: @ 75%

The segment will be a 1s pause at the knee.
% is Based On 1RM Squat Clean

“The Thief”
Every 5:00 x 3 Sets
8 Dual Dumbbell Power Cleans
25ft (7.5m) Dumbbell Front Rack Walking Lunges
16 Renegade Rows
25ft (7.5m) Dumbbell Front Rack Walking Lunges
8 Dual Dumbbell Squat Cleans
Dumbbells: 50/35lb, 22.5/15kg

Level 2-35/25 on the dbs
Level 1
Every 5:00 x 3 Sets
8 Dual Dumbbell Hang Power Cleans
25ft (7.5m) Dumbbell Farmers Walking Lunges
16 Renegade Rows
25ft (7.5m) Dumbbell Farmers Walking Lunges
8 Dual Dumbbell Squat Cleans
Dumbbell Front Rack Walking Lunge: 25/15lb, 12/7kg

Goal: Complete each set in 2:30-3:00

Time Cap: 4:00 per set 

Stimulus: Posterior Chain / Muscular Endurance

RPE: 7/10 

Primary Objective: Complete each working set as fast as possible. 

Secondary Objective: Avoid the drop off due to leg fatigue. Effort will need to gradually rise as you are fighting against the interference and fatigue building over the course of the 3 sets. 

This workout will have a natural flow to it and we should be able to start with the two dumbbells in our hands and then proceed to hit a flowy 8 Dumbbell Cleans right into the Lunges for the 25ft /7.5m, we will then move to the floor for 16 Renegade Rows, before lunging back to the other side again and performing the  Dumbbell Squat Cleans to finish the set. The goal here is a little overload on the posterior chain and we will definitely feel some of this in the coming days from the DOMs.