15 air squats
:45 plank hold
10 single leg deadlifts each leg (1kb)
20 ab mat sit-ups
max reps deadlift (225/155)
Do this workout with a partner. One person is doing the sit-ups while the other is doing as many reps of deadlifts as possible. Rotate on the sit-ups. Pick a weight on the deadlifts that you can at least continue to hold sets of 5 reps at a time.
Every :20 for 5 minutes:
1 hang squat clean @ 55% of IRM
5 minute rest
Every :30 for 5 minutes
1 hang squat clean @ 80% of IRM
The first 5 minutes should be technique work here and get you nice and warm for the second 5 minutes. The goal for the second 5 minutes is to make all your reps look just as good as the first 5 minutes. Focus on a strong pull and catching the bar under tension.