Strength: Set the clock for ten minutes. On the odd minutes do 3reps of Front Squat at 80% of your best and on the even minutes do 3 pistols each leg. Please only do pistols if you have healthy knees. If you are going to scale pistols, do step ups on high box with a very slow decent. Share racks for the FS and warm up to the weight.
5 Hang Power Cleans (wt: 50kg/35kg)
5 Push Press (wt:50kg/35kg)
10 Stationary Lunges with bar on back (wt:50kg/35kg) alternate legs so you do five each leg.
*scale weight as needed. form over weight and speed.