"M-1: Hang Power Clean 4-4-4, 2x4 -0:03 Pause at Hang Notes From standing, athletes lower the bar to the hang (just above knee), pause for a full, strict three count, then perform the hang power clean. Athletes build over the first three sets to a challenging but technical weight, leaving 1-2 reps in the tank. Repeat that weight for the last two sets."
"M-2: Every 1:30 x 10: Option A: 10 Kettlebell Goblet Lunges 15 Russian Kettlebell Swings Option B: 8 Kettlebell Goblet Lunges 12 Russian Kettlebell Swings Option C: 8 Bodyweight Lunges 10 Russian Kettlebell Swings Notes Athletes should select load for mostly unbroken, technical, but challenging sets. If they need to break things up a bit in the last few rounds, that's fine – they should be riding the line in terms of the ability to stay unbroken towards the end of the workout."