5 sets for load:
3 power cleans
6 alternating front rack lunges

TIMECAP: 18:00

DYNAMIC WARM-UP | 6:00
AMRAP 6:
200-m run
15 jump squats
10 standing toe touches

POWER CLEAN PROGRESSION + FRONT RACK LUNGES | 7:00

Hold athletes in the setup and receiving positions of each movement. Try to make 1-2 corrections and/or acknowledgments for each rep you call.

Hang clean pull
Hang power clean
Power clean
Front rack lunge

COMPLEX WARM-UP | 5:00
2-3 sets:
2 power clean + 4 front rack lunges

POST-WORKOUT | 10:00
3 sets:
20 weighted GHD hip extensions or barbell good mornings

COOLDOWN STRETCH | 5:00
2 sets:
:30 standing quad stretch/side
:30 quad foam roll/side