Warm up by playing with heavy KB or Dumbbell. Never drop KBs and Dumbbells.
“Death by Squat Cleans”
Work every minute on the minute: Use 50% of your 1RM Clean and Jerk
Minute 1: 1 Squat Clean
Minute 2: 2 Squat Cleans
Minute 3: 3 Squat Cleans… Continue until you can no longer finish all the reps within 1 minute.