Hip Speed/Cyclic Anaerobic Touch

Training:

a. power clean/hang power clean/split jerk: [1.1.1] x 3; rest 180-240 seconds
b. below knee clean pull to belly button: 4-6 x 3 sets; rest 180 seconds (sets are tough, but speed is king)
+
very very hard effort:
60 sec thrusters
30 sec shuttle run (20m)
60 sec burpees
rest 12-15 minutes
x 2
(rest block meant to be active, options depend on the effort; effort should be high enough that you almost feel like 12-15 minutes ISN'T enough time to recover)