Mobilize, then:
2 sets of:
:30 sec side plank (each)
10 walking lunges w/twist
10 big arm circles (both directions)
10 ring rows
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.
Every 2:00 for 16 minutes (8 sets):
Clean Lift Off + Clean + Jerk x 1 rep
*Sets 1-3 @ 70% of 1-RM Clean & Jerk
*Sets 4-6 @ 75% of 1-RM Clean & Jerk
*Sets 7-8 @ 80% of 1-RM Clean & Jerk
C.) 3 rounds:
:20 sec of v-ups or tuck ups/:10 sec rest
:20 sec of hollow rocks/:10 sec rest
:20 sec of flutter kicks/:10 sec rest
D.) time permitting:
5 EMOM
5-8 strict ring or bar dips