Skill: Review Power Cleans & Barbell Cycling Tips.
Strength: 5 sets: 5 strict chest to bar pullups (most people will use a band for this), 5 strict ring dips *if either of these are too easy for you, add a weight vest*
For time (20 minute cap):
30 Power cleans 135#/95#
30 Shoulder to overhead 135#/95#
30 Plate Sit-ups 25#/15#