Warm Up
3 Rounds
6 Pause Squats
6 Rev Hand Spider Lunges
6 Jump Squats
6 Squat to Bootstrappers
 
Strength Met Con Combo
Power Clean 
Prep: (12 Minutes)
2×2 Hang Hi Pull+2 Hang Power Cleans
3×3 Power Cleans working up
 
Work:
Every 6 Minutes for 30 Min (5 Rounds)
Bike 15/10 Cals
10-8-6-4-2 Power Cleans 
2-4-6-8-10 Burpees to a target

Choose starting point and follow from there in progression:
M:65-75-95-105-115-135-165-
185-205-225
W:35-45-53-73-83-93-113-123-143-153

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