5 Barbell Good mornings
5 Empty Barbell Push Jerks
15 Russian KB Swings 53/35
:90 Seconds Cardio of choice
2 Hang Power Cleans plus 2 Jerks
2 Options: Stay at same weight, which should be heavier than workout weight
Start light and build any way you want but finish above intended workout weight.
20 Minute workout
1 Round of DT 135/95
500/400 meter row
After you complete 5th round, stay on rower and row until the 20 minute mark. Score is meters rowed in the 5th round.
DT is 12 Deadlifts, 9 Hang Power cleans, 6 Shoulder to overheads