Warm Up

Mobility:
30 Seconds 90/90 Hip Switches
30 Seconds Alternating Groiners
30 Seconds Ankle Stretch per Side
30 Seconds Hip Flexor Stretch per Side
30 Seconds Cat Cow Stretch
30 Seconds Inchworm to Downward Dog
30 Seconds Wrist Stretch
30 Seconds Front Rack Mobilization

Movement Prep:
5 Burpees
5 Empty Bar Front Squats
5 Pause Front Squats
5 Reps Empty Bar Hang Muscle Clean
5 Reps Empty Bar Tall Hang Power Cleans
5 Reps Empty Bar Hang Power Cleans
5 Reps Empty Bar Full Power Cleans

Strength

Movement: Front Squat
Sets X Reps: 5 Sets X 3 Reps @ 75% 1 Rep Max / Rest 2 Minutes

Movement: Pause Front Squat (3 Sec Pause)
Sets X Reps: 3 Sets X 2 Reps @ 65% 1 Rep Max / Rest 2 Minutes

WOD

5 Rounds ~ For Time

COMPETITIVE

10 Hang Squat Cleans (95/65)
10 Burpee Over Bar

PERFORMANCE

10 Hang Squat Cleans (45/35)
10 Burpee Over Bar

LIFESTYLE

10 Med Ball Hang Squat Cleans
10 No Push up Burpee Over Bar

Form: Maintain a Rigid Core During Both Cleans and Burpees to Reduce Fatigue on Your Lower Back. Avoid Snaking the Burpees.
Stimulus: This Is a Fairly Quick Barbell Cycling Workout, You Should Be Able to Do the First Round Unbroken.