Mobilize, then:
2 sets:
15 cal row
10 v-ups
5 inchworms w/2 push-ups each
A.
Every 2:30, for 15 minutes (6 sets):
Front Squat x 3 reps @ 32X1
Start light and build, maintaining tempo
B.
Every :90 sec for 12 minutes (8 sets):
Hang Clean + Jerk x 1 rep
*Sets 1-3 @ 70% of 1-RM
*Sets 4-6 @ 75% of 1-RM
*Sets 7-8 @ 80% of 1-RM
C.
Four sets for max reps of:
30 seconds of Power Cleans*
Rest 30 seconds
*Set 1 @ 40-45% of 1-RM
*Set 2 @ 50-55% of 1-RM
*Set 3 @ 55-60% of 1-RM
*Set 4 @ 60-65% of 1-RM
D.) 3 sets: rest as needed between
Station 1 – Bottoms Up Kettlebell Carry x 25 meters each arm
Station 2 – Kneeling landmine Press x 15 reps per arm