Buy In: Run 400 meters. Downdog>pigeon x3, Squat mobs x 2 (consult the poster).

Back Squat 3 sets of 5 reps (all sets same weight, go heavy)

Then:

every minute on the minute for 8 minutes complete 3 hang squat cleans.

Read until you achieve full comprehension. Use the same weight for all rounds.  If you're a regular, graduate from 53# already! Take a few minutes to work up to your working set weight-duh!