•In 15:00 work up to a heavy 1 rep Hang Squat Clean or Hang Squat Snatch.

•Every 5:00, for 4 rounds, complete:
25 V-Ups or Tuck Crunches
10 Hang Squat Cleans or Snatches (115-135/80-95)
25 Push-Ups

If you dont feel confortable with a barbell use dumbbells. If catching a clean or snatch in a squat isn’t doable for you at high speed, then do hang power cleans or snatches.