10 Min Warm Up
Beginner: 2 to 3 sets of 5 reps increasing weight. Heavy with room to go, but probably can’t complete 8 reps.
Intermediate/Advanced: Work up to a 2 rep max for the day.
Beginner: 5 x 5 at last set of 5 from warm up.
Intermediate/Advanced: 5 x 2@ 85% of two rep.
Hang Power Cleans (115/80)
*Hang clean weight should be something you can do up to at least 10 reps unbroken fresh.
1 Min Child’s Pose
1 Min Twisted Cross
100 Flutter Kicks