Every Minute on the Minute for 10 minutes
3 Clean and Jerks @ 60% of 1RM
Take your time and set up for each lift. No touch and go.
The goal is to do these as exquisitely as possible with no pressouts, not to see how fast you can rip through the reps.
Doing so will dig you deeper into the abyss of poor technique which leads to decreased performance and ultimately joint dysfunction and injury.
Every 1 min for 20 mins, alternating between:
40 Russian Kettlebell Swings, pick weight
40 Double Unders
If you cannot complete all 40 swings or all 40 doubles in the minute simply stop and switch.
Romanian Deadlift 10-10-10-10