Learning from one of the best lifters in America, Ian Droze.
Workout:
On The Minute for 10 minutes:
3 Bench Presses @ 65-70% 1RM
Concentrate on moving the bar fast.
Then:
5-4-3-2-1 R/L Kettlebell Clean and Jerk
5-4-3-2-1 R/L Kettlebell Snatch
50-40-30-20-10 Double Unders
Kettlebell=70/53#