A.

3 sets, with empty barbell

Hang clean pull x3

Muscle clean x3

Front squat x3

Drop clean x3

Hang squat clean x3

 

B.

In 7 sets or less

Establish a 1RM Hang squat clean

 

C.

EMOM for 14 min do:

Odd – 6 Hang squat clean @50%

Even – Handstand hold for 30 seconds