WARM UP
Squat Warm Up
Barbell Clean Warm Up

WORKOUT

Set a clock for 30 Minutes:
At 0:00 - 5 Power Cleans
At 3:00 - 5 Power Cleans
At 6:00 - 5 Power Cleans

At  9:00  - 3 Front Squats
At 11:00 - 3 Front Squats
At 13:00 - 3 Front Squats
At 15:00 - 3 Front Squats
At 17:00 - 3 Front Squats

At 20:00 - Every Minute on the minute until 30:00:

1 Strict Press +
1 Push Press +
2 Push Jerk

Score #1: Weight Used for Power Cleans
You can add load between sets of the power cleans.

Score #2: Weight Used for Front Squats
Front squats should be heavy, same load across all 5 sets. Think 80%+ of 1RM.

Score #3: Weight Used for Overhead Complex
Same load for the shoulder to overhead movements for all 10 sets.

For the power cleans, it is sets of 5 but you can take beat to make sure you're set up properly for each rep, they do not have to be "touch and go". Add load between sets but don't go so heavy that your form changes, like you start to starfish!

Power Cleans start with the bar on the ground. Hands will be outside of the legs. Feet under the hips roughly. Knees are bent, bar is close to the body, chest is up, arms are straight. Stand by driving the heels down and lifting the chest. Stand up hard and fast (jump) SHRUG the shoulders. Pull the elbows high and outside to keep the bar close. Shoot the elbows around and through FAST to get the bar on the shoulder with the elbows high. As you shoot the elbows around you will pull yourself under into a partial front squat. Stand fully to complete the movement.

For the front squats, keep your elbows high, belly tight, and chest up the whole time. Butt should go below the knees in the bottom but keep your spine neutral.

Shoulder press, push press and push jerk all start with the bar on your shoulders, full grip with elbows in front. Feet are hip to shoulder width apart. Squeeze your butt, your quads and your belly.  Keep your chest up, ribcage down.

Strict press the bar straight up so you have to pull your face out of the way to clear a path. Finish with arms locked out overhead, biceps by the ears.

Then dip the hip, bend your knees slightly while keeping your chest up for the push press. Drive through your lower body to pop the bar off your shoulders and press the rest of the way.

To lower, move your face out of the way and keep your elbows in front of the bar.