1) Hang Squat Clean 5x3@70%

Note: Focus on pulling yourself under the bar as soon as you hit full extension.
These percentages are only guidelines and may vary based on your technique.

2) “Gwen”

Clean & Jerk 15-12- and 9 reps   

Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets