Five sets of:
Back Squat x 4-6 reps (3 Sec Descent)
Rest 3 mins between sets and use that time to work shoulder mobility.

then:

In pairs, alternating complete rounds, complete five:
5 Power Cleans (47.5kg/70kg)
5 Thrusters (47.5kg/70kg)
10 Box Jump-Overs (20″/24″)

Post weights and times to comments.

Vups.jpg

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