Squat Clean and Jerk
2+1 x 7 sets
Perform 2 squat cleans and 1 jerk. then set the bar down. do this for 7 sets.
moderate weight, form first on these, if you have your form you can go heavier.
Shoulder to overhead (135/95) *shoulder to overhead can be strict press-(least efficient) or push press (better) or push jerk (most efficient)
50 Double unders (or 150 singles) between each round