1.) Squat clean- from the floor pause at the bottom of the knee.
5x3 at 80%.
2.) Dead hang pull ups 5x4. If you can't do strict pull ups ask your trainer about a progression.
3.) Speed back squat with pause in the bottom. 4x3 at 65%
4.) 3 rounds for time of:
50 Double-Unders
15 Burpees
10 Power Cleans
Adv: 155/115 lbs
Int: 135/95 lbs
Beg: 95/65 lbs or below
Do the strength and scale appropriately.
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