Hip, Spine, Feet
Take 10-15 minutes to build to 85% or more of your 1-RM Back Squat,
Every 2 minutes, for 10 minutes (5 sets):
Back Squat x 2-3 reps @ 30X1
Against a 2-minute running clock, perform the following:
Row 250 Meters / AirBike 0.4 Distance
Max Reps of Squat Cleans (60/45 kg)
Rest 2 minutes between sets, and complete a total of four sets.