Strength
Every minute on the minute for 8 minutes:
Fitness: 1 Hang Power Clean + 1 Hang Clean + 2 Front Squats
Performance: 1 Power Clean + 1 Hang Clean + 2 Front Squats
Conditioning
Every minute on the minute for 21 minutes:
Minute 1: 15/10 Calorie Row
Minute 2: 10 Front-Rack KB Step Ups (5L/5R, 53/35 each hand)
Minute 3: 6 Toes to Bar + 6 Burpees
Complete a total of 7 rounds of each movement
Mobility
Achilles/calf stretch, 2 minutes per side