WOD
Warm-up
PVC Pipe Warm-up
Clean Progression
Strength
Clean Complex
Every 2 Minutes x 5 Sets
1.1 Pause Power Clean (2sec below knee each rep)
2 reps 1 + 1/4 Front Squat
(1) https://youtu.be/Jr1E4Dfk3IY
Conditioning
Every 5 Minutes x 4 Rounds (Record time each round):
12/10 Calorie Row
10 Hang Power Clean (95/65) | (135/95)
8 Burpee Over Bar | 8 Bar Facing Burpee
12/10 Calorie Row
Rest for remainder of the time left.
(pick an appropriate weight/modification that will allow you at least 1 minute of rest towards the end of the 5 minutes)