Take 15 Minutes to build to a heavy single of:
Heavy single does not mean max effort. If you miss you’re done.
With Workout Weight:
4 Hang Squat Cleans
4 Lateral Barbell Burpees
15 Hang Squat Cleans 115/75
15 Lateral Barbell Burpees
This is a sprint workout. You should be able to do the cleans in no more than 2 sets if not unbroken. If you break more than once the weight is too heavy.
3 x 10 Hip Extensions