Strength: Every 90secs x 5 Rounds
Clean Complex
2 Power Cleans
2 Hang Power Cleans
2 Squat Cleans
2 Front squats with 3 second pause at the bottom
**touch-and-go for all reps
Conditioning: For time : 15 min time cap
150 KB Swings
*Mark your time when you finish and complete the remaining time as a run/row/bike
At - Home Version
Strength: Every 90secs x 5 Rounds
Clean Complex
5 Below the knee power clean
5 Hang power cleans
5 Hang power squat cleans
5 Front squats with a 3 second pause at the bottom
Conditioning: For time : 15 min time cap
150 KB Swings
*Mark your time when you finish and complete the remaining time as a run/row/bike
