15 Air Squats
:45 Plank Hold
10 Single Leg Deadlifts each leg (1 KB)
Every :20 for 5 Minutes:
1 Hang Squat Clean @ 55% of 1RM
5 Minute Rest
Every :30 for 5 Minutes:
1 Hang Squat Clean @ 80% of 1RM
*The first 5 minutes should be technique work here and get you nice and warm for the second 5 minutes. The goal for the second 5 minutes is to make all your reps look just as good as the first 5 minutes. Focus on a strong pull and catching the bar under tension.
12 Minute AMRAP:
20 Ab Mat Sit Ups
Max Reps Deadlifts (125/195)
*This workout is with a partner. One person is doing sit ups while the other is doing as many reps of deadlifts as possible. Rotate on the sit ups. Pick a weight on the deadlifts that you can at least continue to hold sets of 5 reps at a time!