A. 20 minutes of technical work for hang squat clean for beginners, or if you think you just need the practice.
Advanced: Hang squat clean ladder 10 down to 1.
See Friday, January 27, 2010 and June 8, 2011 and May 28, 2012
You must do 10 reps unbroken (ie, don't put the bar down). Then 9 reps unbroken and so forth.
rest 10 min.
B. Complete 20 TGU. Not for time. 10 reps per arm. 35/55 lbs.
Go for a 20 minute run @ 90% intensity.