Clean High Pull practice 3-3-3-3-3-3-3
If your not sure what a High pull is and the benefits of the movement, here is a video that explain it all.
21-15-9 reps of
Hang squat clean, 55/35 pound dumbbells
(do not drop the dumbells from above the waist line or you will be penalized with 20 BURPEES)