Clean + Hang Clean + Front Squat (7 x 3 (3=clean+hang clean+front squat))
To be performed as a complex without breaking.For this complex you will hold onto the bar for all 3 reps without breaking. Both cleans are meant to be full cleans which means you will perform them as a squat clean and land in that squat position.
Hang Snatch + Overhead Squats (Every 2 Min for 20 Min + weight each time)
1 Full or Power Snatch from the Hang + 1 Overhead SquatMake sure to warm this up before you start the clock. The first set should be manageable but more than a warm up weight for you.
The goal is to add weight with each successful lift. You have a FULL 2 min to hit this each time so you should be able to go pretty heavy. This also allows you to try again if you fail a rep at some point. If you fail twice at any weight - go back down to the previous successful weight.