Warmup: 3 rds of 200m medball run (20#m/10#f)+ 10 back extensions + 10 squats. Active Stretch.

Skill: Squat Clean

Complete as many rounds in seven minutes as you can of:
95 pound Squat clean, 10 reps
20 Sit-ups

CONCENTRATE ON YOUR FORM! The standard for the sit-up is feet anchored, back of the hands touch the ground above your head on the bottom, and hands touch the anchor at the top. No Abmat.

Check out the short vid/documentary on Chinese Olympic Lifters. Recognize a few of the moves? How about some of the philosophy? Makes one stop and say, “Hmmmm…”