Warm-Up
2:00 Machine
-into-
2 sets (empty bar)
5 Clean Grip Deadlifts
5 High Pulls
5 Hang Muscle Cleans
5 2in Drops
– into –
2 sets (empty bar)
2 Power Cleans
2 Hang Power Cleans (below the knee)
2 Hang Power Cleans
:15 Strength
Take a few minutes to build to your first weight of this complex
Set 1:
1 Power Clean + 1 Below the Knee Power Clean + 1 Hang Power Clean (60%)
-rest 60-90 seconds-
Set 2:
1 Power Clean + 1 Below the Knee Power Clean + 1 Hang Power Clean (65%)
-rest 60-90 seconds-
Set 3:
1 Power Clean + 1 Below the Knee Power Clean + 1 Hang Power Clean (70%)
-rest 60-90 seconds-
Set 4:
1 Power Clean + 1 Below the Knee Power Clean + 1 Hang Power Clean (75%)
-rest 60-90 seconds-Set 4:
1 Power Clean + 1 Below the Knee Power Clean + 1 Hang Power Clean (80%)

:35 WOD
10 Rounds
7 Dumbbell Deadlifts (50s/35s)
7 Dumbbell Front Squats (50s/35s)
7 Dumbbell Shoulder to Overhead (50s/35s)
Target Score 9 to 12 minutes. NO new rounds after 13. If you are much over that you didn’t scale right
*scale by weight first. Newer athletes cut reps to 5 per round
:55 Mobility
1:00 quad smash with barbell
1:00 foam roll glutes and hammies