Mobilize, then:
Three sets of:
Assault Bike x 10 calories
Barbell Front Squats x 10 reps
Hollow Rocks x 15 reps
A.
Every 2:00, for 12:00 (6 sets):
Front Squat x 3 reps
*Sets 1-3 @ 70%
*Sets 4-5 @ 75%
*Sets 6 @ 80%
B.
Every 2:30, for 15 minutes, complete:
Power Clean + squat clean + jerk @70% of max C&J
C. 1,000 m row for time
D.
Two Sets of:
Supinated Grip Pull Ups x 6-10 reps
followed by…
Two Sets of:
Diamond Push Ups x 12 reps
DB Lateral Raises x 12 reps
followed by…
Three sets of:
Russian twists x 20 (10 each side)
Rest 30 seconds
Ab-Wheel Rollouts x 10 reps
Rest 30 seconds