Mobilize, then:
Monster band walks x20
Lateral band walks x20
Banded good mornings x10
Every 2:00 for 12:00 (6 sets):
Front Squat x 2 reps
*Sets 1-3 @ 80%
*Sets 4-5 @ 85%
*Sets 6 @ 90%
B.
Every 2:30 for 15 minutes
Power Clean + Front Squat
*build to heavy
C.
100 Double-Unders
and then …
Five rounds for time of:
15 Calorie Row
6 Hang Squat Snatches (135/95 lbs)
and then …
100 Double-Unders