Skill – Power Cleans
Strength – Power Cleans 3-3-3-3-3
Work up in weight as long as your form stays consistent. In between sets, perform 3 dips (rings or box) with a pause in the bottom of the dip.
10-9-8-7-6-5-4-3-2-1 Power Cleans
1-2-3-4-5-6-7-8-9-10 Box Jumps
In between each round, run 100 meters.