FOR QUALITY:
Use a bar or really light weight to do this workout with perfect form!

Perform 4 sets of 7 sequences (complexes) of the following exercises:
Power Clean
Front Squat
Push Press
Back Squat
Push Press
Rules:
Bar must touch the ground or starting position each sequence but cannot rest on the ground or it terminates the set (not even re-grip).
Rest as needed between sets.
You must power clean the bar to full standing position before squatting the weight.