Clean and Jerk:
3 Sets:
5/5 DB Overhead Lunges w/Pause 2 seconds in each lunge
(0:30 Rest)
10 Cossack Squats w/Pause (Hold Plate in front or DB)
(0:30 Rest)
5/5 Single Arm Sotts Press (Light DB)
(0:30 Rest)
Every 2:30 for 6 Rounds:
1 Clean Deadlift to Hips w/6 Second Concentric
3 Low Hang Cleans w/5 Second Eccentric
1 Jerk w/3 Second Pause in Catch