A) 3 Pos Clean 15min:
Beginners < 6mo CF only barbell,
>6mo CF 65% 1RM,
> 1yrCF 80%1RM….
With advanced athletes work up to these numbers and try and do 7 rounds of 1 at each position
B) Rack Mobility/Shoulder Mobility
C) 4 by 800m Run repeats 1:1 rest ratio