Warmup, then:
Dynamic Mobility & Activation
One set of:
Wrist Stretch Version 1 x 30 seconds pulsing
Wrist Stretch Version 2 x 30 seconds pulsing
and then . . .
Foam Roll Lats x 60 seconds per side
and then . . .
Two sets of:
Scap Push-Ups x 10 reps
Push-Ups x 10 reps
Banded Squats x 10 reps
V-Ups x 10 reps
A.
Every minute, on the minute, for 10 minutes:
Minute 1 – Double Unders x 40 reps
Minute 2 – Handstand Thigh Taps x 20 reps
55+: Handstand Thigh Taps x 10 reps
B.
Every 2 minutes, for 6 minutes (3 sets):
3 High Hang Cleans + 3 Front Squats @ 55% of 1-RM Clean
Immediately followed by…
Every 2 minutes, for 6 minutes (3 sets):
2 Mid Thigh Cleans from blocks + 2 Front Squats @ 65% of 1-RM Clean
Immediately followed by…
Every 2 minutes, for 6 minutes (3 sets):
1 Clean from mid-patella off blocks + 1 Front Squat @ 75% of 1-RM Clean
C.
Every 5 minutes, for 25 minutes, complete:
Assault Bike x 40/30 calories or 50/40 cal row