Warm-Up
10 Air Squats
10 Barbell Rows (empty bar)
6 Push-Ups
5 Dumbbell Hang Squat Cleans

Extended Warm-Up
Warm up your squat clean and push press movements with an empty barbell. Focus on good movement.
Still warming up, 3 sets of 3-5 reps of:
Squat Clean Thrusters (Start with an empty barbell and increase to light to moderate weight.)

Metcon
For Time:
3 Bear Complex*
Run 200m
6 Push-Ups

Skip the push-ups and increase the bear complex to 5 reps if you want to make this more of a sprint and keep your heart rate up. I put in the push-ups to fatigue the pushing muscles, but they really don’t make sense here. Choose a weight that allows you to complete the bear complex reps in one set.

Accessory
Tabata (8 Rounds, 20 sec work/10 sec rest) of:
Superman holds

*One rep of a bear complex is doing the following without putting down the barbell:
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press