strength

Clean
advanced A: 5 sets of 1 halting clean pull+2 cleans
B: 5*3 front squat
novice: 5 sets of 1 Hang power clean+ 3 front squats

workout

Every 3 mins for 5 rounds:

5 deadlift into 20-30 sec hold
Bar down
10 front rack lunges into 20-30 sec front rack hold