Warmup, then:
Two sets of:
Side Plank Hold x 30 seconds per side
Air Squats x 15 reps
A.
Every 3 minutes, for 15 minutes (5 sets):
Front Squat x 5 reps
*Sets 1-3 – @ 70% of 1-RM Front Squat
*Sets 4-5 – @ 75% 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
Every 3 minutes, for 18 minutes (6 sets):
Clean Lift-Off + Clean + Jerk x 1 rep
*Sets 1-2 @ 70% of 1-RM Clean & Jerk
*Sets 3-4 @ 80% of 1-RM Clean & Jerk
*Sets 5-6 @ 85% of 1-RM Clean & Jerk
C.
On the minute, every minute, for 15 minutes (5 sets), complete:
Interval 1 – Kipping Handstand Push-Ups x 20 seconds Max Reps
Interval 2 – Sumo-Deadlift High Pulls x 20 seconds Max Reps (135/95 lbs)
Interval 3 – Double-Unders x 20 seconds Max Reps