| Weightlifting |
| Every 2 minutes, for 16 minutes (8 sets): |
| Hang Clean + Clean (SQUAT) |
| Build over the course of the sets |
| Workout |
| Every 90 seconds, for 15 minutes (5 sets of each): |
| Station 1 – 5 Hang Squat Cleans |
| Station 2 – 250/200 Meter Row or 200 Meter Run |