Warm up - crossover symmetry activation, twisted cross stretch, 15 shoulder rolls, banded couch stretch, straddle hamstring stretch, 20 air squats w/hip circle, barbell front rack stretch, 10 single arm DB front squats (each arm), 10 barbell power cleans + 5 barbell front squats, work up in weight on clean complex… stick with lighter weights until loose.
5 Sets (New set every 1:30)
1 Squat Clean + 2 Front Squats @ 80% of 1RM Clean.
For time:
100 DUs
10 Bench Press @65%
20 Power Cleans 135/95#
*Rest 2 minutes
100 DUs
15 Bench Press @70%
15 Power Cleans 185/125#
*Rest 2 minutes
100 DUs
20 Bench Press @75%
10 Power Cleans 225/175#