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 (225/155#)
Foam roll back and hamstring stretches.