A1. Power Cleans x 5 reps x 5 sets; rest 30 sec. Increase weight with each set. Should not be touch and go. Set up each rep and focus on the technical elements.
A2. HSPU STRICT x 3-5 reps x 5 sets; rest 30 sec. If you do not have a push up, do push-ups.
B. Pistols x 5 reps per leg x 5 sets; rest 30 seconds after you do both legs. Advanced do jumping pistols.
C. Box Jumps AMRAP in 30 sec. Rest 60 sec. x 5 sets
Should be up and down. No rest at the top or bottom. You might have to go lower than usual.
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