3-5 minutes of workout prep
Sumo squat to stand x 10
bottoms up kb press x 5/side
waiters walk x 30ft. per side
x-band walks x 10/side

then

A.1 Power Clean x 2 x 4 sets *first rep is 2 sec. pause @ knee, second rep is normal
A.2 Power Jerk + SJ; 1+1 x 4 sets… *off feel
+
10 minute EmOM
odd = 15 sec AD sprint
even = 3 HPC + 4 burps over the barbell
+
10 minute EMOM
odd = 3-5 strict HSPU/strict BB press
even = 200m sprint/30 sec sprint

*Hang power clean weight is 70-80% of PC max

Cool Down:
partner OH stretch x 60 sec.
calve stretch x 40 sec. per leg
banded leg stretch x 30 sec. per leg x 2

Sweat Sesh:
1 minute run @ 80%
rest 1 minute
1 minute row @ 80%
rest 1 minute
1 minute ski erg @ 80%
Rest 2 minutes
6-7 rounds