Warm up
90/90
2 minutes each side/direction
Then
2 rds
20 walking hamstring
20 walking hip flexor
20 Cossack squats
20 knee push aways
Then
Work to a heavy set of 3 hang power cleans
Between sets
15-20 reverse hypers and 10-15 band pull aparts
Workout
13 minute infinity ladder
Bent over rows
Hang power cleans
Burpee bar hop