Warm Up:
3 Rounds
200m Run
5 Medball Cleans
5 Empty Bar Good Mornings
5 Empty Bar Strict Press

Before the Workout:
With a LIGHT barbell
2 Rounds
6 Clean High Pulls
6 Hang Cleans
6 Front Squats

**Between the warm up and the workout you will have time to build up to your working weight.

***Thunderbro finisher below the videos

Workout:
Every 3 min for 30 Minutes
1 Squat Clean + 2 Front Squat
RX-70% INT-55% BEG 45%
The way this complex is done by completing one full squat clean(as shown in the video below) and then the bar REMAINING on your shoulders you will complete 2 FULL front squats. Since it is a total of 3 squats per set at a MODERATE clean weight but Heavier front squat, pick a weight you WON’T have to skip a minute or drop weight through the time given.