Mobilize, then:
Two sets of:
Assault Bike x 10 Calories
Air Squats x 10 reps
Push-Ups x 10 reps
Hollow Rocks x 30 seconds
A.
Every 2:30, for 15 minutes (6 sets):
Front Squat with 3 second pause at bottom x 2 reps
*Sets 1-2 @ 70% of 1-RM Front Squat
*Sets 3-4 @ 75% of 1-RM Front Squat
*Sets 5-6 @ 80% of 1-RM Front Squat
B.
Skill Technique Primer
Three sets of:
Jerk Balance x 3 reps @ 30-40% of 1-rm
Rest 45 seconds
and then …
Every 90 seconds, for 9 minutes (6 sets):
Mid-Thigh Clean from blocks (or pause) & Jerk x 1 rep
*Sets 1-3 @ 65% of 1-RM Clean & Jerk
*Sets 4-6 @ 70% of 1-RM Clean & Jerk
C.
On the minute, every minute, for 15 minutes (5 sets), complete:
Interval 1 – Chest-to-Bar Pull-Ups x 20 seconds Max Reps
Interval 2 – Wall Ball Shots x 20 seconds Max Reps (20 lbs to 10′ target; 14 lbs to 10′ target)
Interval 3 – Double-Unders x 20 seconds Max Reps
Record Max Reps for each station
D.
Two-Three sets of:
Hip Extensions x 8-10 reps @ 2012
Rest 45 seconds
Banded Hip Bridges x 25 reps (fast)
Rest 45 seconds