Strength:
Competition & L2:
Heavy Single squat clean
then 7×1 @ 80%
L1:
Heavy Single Hang-squat clean
then 7×1 @ 80%
Conditioning:
All Levels:
Tabata Mash-up:
Box Jump (24″/20″)
KB Swing (24kg/16kg)
An issue I constantly see on our clean/front squat days is a bad rack position. Take a peek at this article/videos of how to improve that position.