Warm up: 15 minutes
2 clean high Pulls + 1 hang clean+ 2 front squats + 1 jerk use 60-70% do 1 set every 2minutes.
Deadlift 5 sets of 3 @ 85%. Do 1 set every 3min
1 & 1/4 front squat @ 30%. Hold for a 5 count at the bottom of your squat staying tight and feeling your body position. Then, rise up to a 1/4 squat and hold for a 5 count. again being aware of body position and proper mechanics. Then, lower your self back down to the bottom of your squat and hold for a 5 count. Finally, explosively rise out of the bottom. This is 1 rep.
Do 3 sets of 2, do 1 set every 2 minutes.