Strength:

2:30 Minute Rounds

5×4 High Hang (Hip) Power Cleans

Increase weight each set if technique allows.

For Quality, not Speed.

In between sets perform 10 Slow Lateral DB/Plate Raises

Workout:

4 Rounds for Time:

400m Run

15 Heavy Unbroken KB Swings

10 Plank Shoulder Taps (1 full second pause at contact)

5 Speed Skaters per side

20 Minute Time Cap