Buy In: 2 minutes Tabata Hanging L-Sit, 2 minutes Tabata PVC Thrusters, 2 minutes Tabata Push Ups, 2 minutes Tabata Hollow Body Crunch.
Strength: Touch and Go Squat Cleans 5 sets of 3@ working set weight. First do 3 progressive sets of 3.
(I don't know how much weight you should use. That's the point of the warm up sets. Put some weight on the bar and go to work. If you can't complete the set of 3 in touch and go fashion, you've got too much weight on the bar).
In 12 minutes complete as many rounds as possible of:
7 Power Clean
5 Front Squats
3 Shoulder to Overhead
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