Warmup, then:
Crossover symmetry 90/90 x 10 reps
CS Straight arm pulldowns x 10
Lateral banded walk x 20 steps
Banded squats x 20 reps
A.
Every 2 minutes, for 6 minutes (3 sets):
1 Clean Pulls + 1 Power Cleans + 1 Front Squats + 1 Clean @ 70-75% of 1-RM Clean & Jerk
Immediately followed by…
Every 2 minutes, for 6 minutes (3 sets):
1 Clean Pull + 1 Clean @ 80-85% of 1-RM Clean & Jerk
Every 2 minutes, for 6 minutes (3 sets):
1 Clean @ 85+% of 1-RM Clean & Jerk
Non-barbell:
5 sets of: 10 hip extensions/ 10 seated row/10 dips
B.
Every 2 minutes, for 14 minutes (7 sets) of:
Box Squat x 2 reps @ 85-90% of 1-RM Box Squat
C.
For Time:
Assault Bike x 60/40 calories
45 Pull-Ups
45 Thrusters 95/65 lbs
D.
Two sets of:
20 Strict Toes to Bar @ 2120
40 Hollow Body Hang Holds @ 1011
60 seconds (30 seconds each side) One-arm Prone Hand Plank