Strength

Take 12 minutes to establish a heavy
2 rep hang squat clean

Home Strength
Every 45 sec for 8 rounds
5 DB Hang Power Clean + 5 Shoulder to Overhead

MetCon
5 rounds
12 Pushup
6 Hang Clean and Jerk
12 Overhead Lunges

Time Cap: 15 min

Fx: 75/55
P/O: 95/65

Home Version
Same, but
8 Single Arm Hang Clean and Jerk (4 each arm)
12 Single Arm OH Lunges (6 each arm)