Skill: Barbell Flow

Front Squat x5

Muscle Clean x3

Hang Power Clean x5

Split Jerk x3

Strength: Find a heavy double Clean & Jerk

Once heavy you can bail after your first rep just reset quickly (2-5 seconds) for your second.

Conditioning: For Max/Total reps (Tabata Style)

1 Arm KBS(left)

1 Arm KBS(right)

Front Squat(left)

Front Squat(right)

Push Press(right)

Push Press(left)

2 Arm KBS

2 Arm KBS

Pick a KB weight that is heavy for this you will preform each movement for 20 seconds then rest for 10 seconds before moving on to the next movement.