15 Min AMRAP
(As Many Rounds and Reps as Possible in 15 Min)

3 Hang Power Cleans (2 dumbbells or 1 kb)
6 Push Ups
9 Squats

Idea weight for Men: 2 x 20-25# DB or 1 x  35-53# KB

Idea weight for Women: 2x10-15# DB or 1 x 12-35# KB

Score:  Total Number of Rounds + any additional reps in 15 min

Goal: 10 Rounds +

For this workout you will choose a weight that will allow you to always do the set of 3 for the hang power cleans.

HANG means that you start at the waist instead of the ground.  You either pick up a dumbbell in each hand or you can do a kb in both hands.  You will stand up.  From here you will dip slightly by bending the knees and reaching the butt back and chest slightly forward.  Keep the arms straight.  Stand up fast and squeeze the cheeks.  Shrug the shoulders and then use the momentum to guide the dumbbells up with the arms.  Touch the shoulders with the dumbbells and get the elbows in front.  With a KB you will do the same, but just rotate the hands around the handle to get it at a supported position at your chest.

Lower back down to the waist to start the next rep.

For the push ups you may do regular push ups, knee push ups, or even elevated push ups.  A main focus here is for the elbows to go BACK with the hands just outside of the body.  Avoid super wide hands with the elbows going OUT.

Keep the body in a straight position with the belly tight.  No super high hips OR snaking.

For the squats these are unweighted.  You will stand with the feet shoulder width apart.  Reach the butt back and down and keep the heels down.  Drive the knees OUT and fight to keep the chest up.

Ideally you will get to where your butt is lower than the top of your knees at the bottom with the heels down and chest UP!

Stand all of the way up to finish.

If past injury, current strength, or mobility prevents you from going all of the way down you may do assisted squats - holding onto something - this is a GREAT method for those who shift forward or have issues with the knees.  OR you may raise the depth a bit to where you can sustain good positions.