Buy In: Get out a box. Spend 1 minute on each leg performing pigeon on the box. Repeat 2 more times. Couch stretch. Grab an unloaded barbell. Complete 5 reps each position of the squat clean progression.
Perform multiple sets of progressively heavier squat cleans in order to prepare for the workout.
12 minutes Alternating EMOM
Odd minutes 1 squat clean followed by two front squats
Even minutes- 5 box jumps (24/30) Jump up/step down is preferred. DON"T BLEED!