Warm Up:

:30 each side grasshopper lunge stretch 

:30 ea/side pigeon

Wrist stretch:  fingers back and then back of hands on the ground

2 Rounds:

9 Tempo Air Squats with arms in front rack position

:10 Hold at the top of ring row, bottom of pull up or with DB overhead (switch arms on 2nd round)

6 Updowns + Squat Jump

2 Rounds:

6 Barbell or DB Front Squats @ 3030 Tempo

6 Ring Rows or 2 strict pull-ups or 6 alt. Light DB Snatch

-Hang Clean Drills-

Workout:

3:00 on, 1:00 off x 5 sets (19 mins)

AMRAP

3 Hang Squat Cleans

6 Ring Rows/Pullups/ or Alt. DB Snatches

9 Air Squats

*Pick up where you left off