Watch the video for toes to bar, then follow the series. This is part 1. There are more.
Warm Up: 2x HIp Mobility, CrossOver Symmetry,
2x Barbell Warm Up
1) Back Squat- 20 rep max
as heavy as you can go for 20 reps, work up to a weight then attempt.
1) Back Squat- 10 rep max
2) AMRAP 5
3 Hang Cleans
9 Slam Ball
rest 2 minutes, then repeat 5 min AMRAP