Mobilize, then:
2 sets of:
Inch worms x 5
Assault Bike x 10 calories
Barbell Front Squats x 10
Hollow Rocks x 15
A.
Every 2:30, for 15 minutes (6 sets):
Front Squat x 2-3 reps
*Sets 1-3 @ 80%
*Sets 4-6 @ 85%
B.
Every :90 secs, for 12 min (8 sets):
Clean & Jerk x 1 rep
*Sets 1-4 @ 65%
*Sets 5-8 @ 70%
C.
For max reps:
185/125 lb Ground to Overhead x Max Unbroken Reps (touch and go)
Rest 60 seconds
135/95 lb Ground to Overhead x Max Unbroken Reps
Rest 60 seconds
95/65 lb Ground to Overhead x Max Unbroken Reps
*these are all touch and go, bar can only rest on shoulders or overhead