Power Clean + Squat Clean Every 2 Minutes x 8 sets Minute 0: 50% x (2+2) Minute 2: 60% x (2+2) Minute 4/6/8/10/12:70% x (2+1) x 5 sets Take % off of Power Clean. This is to get you some practice getting under the barbell. It should be relatively light because the you are working the squat clean off the power clean percentages. Stick to the correct percentages here.
Metcon (AMRAP - Rounds and Reps)
3 sets: 4 Minute AMRAP @ 85% 9 KB Swing, 70/53 9 T2B 9 Box Jump Overs, 24/20 Rest 2 Minutes Pick up where you left off.
A.1: Hip and Back Extensions (3x12, rest 60 seconds)
A.2: Star Plank (3x20 seconds/side, rest 60 seconds)