Warm-up

Strength:

Every 2min x 10min

Tempo Back Squat @ 32X1 3-3-2-2-1

Then rest 2min and complete one set o:

Back Squats (no tempo) x 3 reps

Increase across the sets as long as you are holding the exact tempo.

Conditioning:

The focus is on fast barbell cycling. But first, be deliberate with your movements and when the technique is there, then add speed. Make sure you are fully extending your hips before recycling the barbell down for another clean. After the last clean, you must pause and set before starting the shoulder to overhead.

4 sets for total time

10 Hang Squat Cleans 115/75

10 Shoulder to Overhead

Rest 1min