Warm up

3 rounds for reps of:
One minute of  60/40 kg.* back squats
Rest one minste
One minute of chest-to-bar pull-ups
Rest one minute
One minute of 60/40kg.* power cleans
Rest one minute

– – –
Beginner:

3 rounds for reps of:
Thirty seconds of 40/25kg.* back squats
Rest ninety seconds
Thirty seconds of ring rows
Rest ninety seconds
Thirty seconds of 40/25kg.* power cleans
Rest ninety seconds

The work time has been decreased and the rest time increased to minimize rest during the work interval.