2 rounds as warm-up: :15-:30 handstand hold or plank 5 prisoner Kang squats + 5:00 pvc/empty/light jerk tech work, just a few reps every :60 + Every 3:00 for 15:00 (5 sets of each): 1 power clean 1 hang power clean from just below the knees 1 hang power clean from anywhere above the knees