1. Jerk and Clean – 7 x 1
*Take the bar from the rack and perform one jerk (power or split), drop the weight to the floor, and power clean the weight. Try to start your clean within 5 seconds after dropping your bar.
2. Front Squat – 9 x 1
Every 30 seconds for 4 minutes perform one heavy Front Squat. Weight should be at or above 85% of 1 Rep Max. This will be 9 total reps.
3. 5 minutes of Turkish Get-Ups
Alternate arms each rep.