-Warm Up-


8 boot straps

10 Lunge w/rotation

Duck Walk down and back

20 Groiners

Side shuffle down and back

10 Jumping air squats


Then for quality


3 rounds:



6 Lateral Box Step Ups (total)

3 tall cleans (empty barbell)

5 Strict press




5 sets


Power Clean + Front Squat + Squat Clean + Split jerk



*the purpose is position and technique







For time: 


50 med ball cleans

25 push jerk

50 med ball cleans