A) Every 90 sec (5 rounds)
1-Hang clean
1-Power clean
1-Squat clean
25 Russian twists
B)
13 Front squat (75-85% of max squat clean)
100m overhead plate carry (45)
11-Front squat
100m overhead plate carry (45)
9-Front squat
100m overhead plate carry (45)

Block Strength

Every 2 minutes, for 20 minutes (10 sets):
Power Clean x 1 rep
(these should look like your clean, but received above parallel…they should not look like you are imitating a starfish or performing a weighted jumping jack)

Loading per set (by %): 50, 55, 60, 65, 70, 75, 80, 80+, 80+, 80+

Every 2 minutes, for 16 minutes (8 sets):
Front Squat
*Set 1 – 2 reps @ 75%
*Set 2 – 2 reps @ 80%
*Set 3 – 2 reps @ 85%
*Set 4 – 1 rep @ 90%
*Sets 5-8 – 1 rep @ 92-95%