Glute Activation Warm-Up x 30 seconds on the rack/30 seconds off the rack x 2 sets (no rest)
Followed by. . .
Every 15 seconds, for 60 seconds (4 sets) of complex:
Cast Swing + Speed Swing x 1 rep
Followed by. . .
Every 30 seconds, for 2 minutes (4 sets) of:
Pop Swings x 3 reps
*Start each set from a static hang and not a cast swing.
Followed by. . .
Two sets of:
Max UB Muscle-Ups
Rest as needed between sets
B.
Every minute, on the minute, for 8 minutes:
Power Clean & Power Jerk based off your 1-RM Power Clean & Jerk
Set 1-2: 65%
Set 3-4: 70%
Set 5-6: 75%
Set 7: 80%
Set 8: 85%
and then …
Every 45 seconds, for 3 minutes (4 sets), complete:
Touch and Go Power Clean & Power Jerk x 4 reps @ 70% based off your 1-rm Power Clean & Jerk
C.
Three sets of:
Clean-Grip 4 Position Deadlift @ 95% of 1-RM Clean
(Hold for 2 seconds at the following positions: mid-shin, mid-patella, mid-thigh, high-hang)
Rest as needed
D.
For time:
Toes-to-Bar x 15 reps
Push-Press x 20 reps 115/73
Row x 1000 meters
Push-Press x 20 reps
Toes-to-Bar x 15 reps
Rest 5 minutes and then repeat