Build to a heavy Clean & Jerk in approximately 20 minutes.
*The goal is to get near 10-20 singles at 75% or above of your 1 rep max. This will depend on experience of athlete.
Build to a heavy Front Squat (from rack) in 15 minutes.
*The goal is to be very fast out of the bottom of the squat. Speed and explosiveness out of the bottom trumps being slow and struggling!