1. Skill – Establish a 1RM Clean (20 min) – Work on elbow speed and dropping into a full squat.
  2. Conditioning – FRAN! – 21-15-9 reps for time of Thrusters (95#/65#) – This workout should take you under 10 minutes, so choose your weight wisely!  Move right, but move fast.  Sloppy thruster form is unacceptable.
  3. Accessory – Hollow Hold – 90 seconds

Figuring Out Your Life and Lifting Goals – T-Nation