30 minute cap

Using an axle perform a hang power clean. Hold the bar in the rack position and perform a lunge on each leg. Then push press the axle over head. Repeat x 100 reps.

60% of your body weight on the axle.

Above is the workout as prescribed, but I did it after 20 minutes of benching and I was pressed for time, so I had to cut it down to 20 min. I used a 95 lb. fat bar and my forearms were the primary limiting factor.