Buy in: With an unloaded barbell complete 8 reps- rdl's, hang power cleans, bent over rows, hang power snatches, klokov presses, back squats, thrusters.
Complete 10 rounds of:
1 power clean, 1 hang power clean, 1 hang squat clean, 3 thrusters. Load progressively and rest as needed between rounds. All of these reps should flow together smoothly and you should complete the set without taking a break. Record heaviest set. If you fail at any point during the round then you have not completed a round. Post questions to: firstname.lastname@example.org