Think of an EMOM workout but instead you’ll have 3 minutes per segment. Treat each 3 minutes as about an 80% sprint taking no more than 2 minutes per movement (or combo). 70% is a guide for the clean but it assumes that you have a relatively heavy clean. New athletes, or folks still working out technique on the clean may need to go above or below 70%. Use a weight that you can move consistently well, but is still challenging.
Every 3 minutes for 27 minutes
A. Run 400M
B. 3 Hang Squat Cleans (70% 1RM) + 10 lateral burpees over the bar
C. Row 500M