Hang power clean
Work up to a starting weight, and use heaviest weight you can for each set
Split jerk from rack
Use light weight for the first 4 sets, then add but maintain good form.
Speed under bar
In team of 2, relay style
– 6 Burpees over dumbbell, facing DB
– 3+3 Dumbbell clean & jerks 22/15kg
– 6 Toes to bars
DB C&J touch one head of DB to floor, then clean and jerk.
L1: 30/20kg dumbbell
L3: DB cleans, hanging knee raises
L4: KB swings, sit ups