WATCH THE VIDEO!
Using the 20/14 med balls perform 30 overhead med ball throws for time. This is a full-body exercise that develops explosive strength and power.

How to: In athletic stance, facing away from the wall- hold med ball at chest height with arms fully extended
Perform semi-squat while bringing med ball between legs
Explosively jump out of squat and throw med ball overhead to partner or against wall
Turn and catch ball from partner or rebounding off wall

Points of Performance:
1. Generate power from the ground up
2. Fully extend hips forward to throw med ball
3. Throw med ball out, not up

Movement Demo: http://www.stack.com/a/exercise-of-the-week-overhead-med-ball-throws

Scale to underhand scoop toss as demonstrated at the end of the video.

6 Sets (Rounds for Scoring purposes) of the Following Complex: (all 12 movements below are performed without stopping and constitute 1 set- try not to drop the barbell!)
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press*
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk*
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk*

Sets should start about every 3-4 minutes. Strive to complete each complex set unbroken. You can drop the barbell from the top of each overhead movement, but get right back on the bar with minimal rest between. This is meant to be an engine builder, where we can train not only strength and stamina, but also conditioning.

Athletes should consider using the following percentages as a guide but feel free to go as heavy as you want with near perfect form!
Set #1 50% of 1RM Clean and Jerk
Set #2 55% of 1RM Clean and Jerk
Set #3 60% of 1RM Clean and Jerk
Set #4 65% of 1RM Clean and Jerk
Set #5 70% of 1RM Clean and Jerk
Set #6 75% of 1RM Clean and Jerk
~High Hang– Start with the bar at “the pockets” Do not trace your thighs.
~Hang– Start with the bar just above the knee. Trace your thighs.
~Squat Clean– Start with the bar on the ground.

Record the load used each set as your score. Time cap: 25 min.