A) 3 Pos Clean 15min:
Beginners < 6mo CF only barbell,
>6mo CF 65% 1RM,
> 1yrCF 85%1RM….
With advanced athletes work up to these numbers and try and do 5 rounds of 1 at each position
B) 5:00 Hollow Hold & Superman…
Clock runs continously for 5:00 switch back and forth as needed