7 total sets, for weight, of:
2 Squat Cleans
2 Front Squats
Hold onto the bar for the entire set. Keep weight between 60-70%, and above, of 1rm Clean & Jerk. If you dont have a max then go by feel and move up if technique is good.
For time, in teams of 2, complete:
200 Wallballs (20/14)
100 Pull-Ups/Jumping Pull-Ups
50 Power Clean & Jerks (165-195/115-135)