Warmup as needed then three sets, not for time of: Press in the bottom sqsn x 5-7, sn balance x 5-7, hang muscle sn x 5-7.
A. Positional squat clean (cluster style) x 1,1,1 (One from High Hang, One from mid thigh, one from floor) dump each single, reset, 10-15sec between each rep x 1,1,1 then rest 3:00 and repeat x 5 build as heavy as you are perfect.
B1: ODD min FS x 3reps (85% 1rm),
B2 EVEN push press x 3 (85% 1rm)
C. 10 min amrap: 25m prowler high push (lighter load, fast turnover), 50m sprint/jog/walk
**Option with Partner: 20 min amrap, you go, then partner goes so basically 1:1 work to rest: 25m prowler high push (lighter load, fast turnover), 50m sprint/jog/ then 25m prowler high push**