Mobilize, then:
W/empty barbell: 5 reps each
Rdl
Hang clean
Front squat
Push press
Split jerk
A.
Every 2 minutes, for 10 minutes (5 sets):
Slow pull clean x 1 rep
*Set 1 = @ 70% of 1-RM Clean
*Set 2 = @ 75%
*Set 3 = @ 80%
*Set 4 = @ 83%
*Sets 5 = @ 86%
(regular squat clean, but, the pull from the ground to low thigh will be done at half speed. Once you get to low thigh- you can execute the extension at full speed.)
B.
Every minute, on the minute, for 5 minutes, complete:
Jerk Balance x 2 reps
immediately followed by . . .
Every 2 minutes, for 10 minutes, complete (5 sets):
Jerk from behind the neck x 2 rep @ 70-75%
*Ideally do this from blocks and focus on perfect mechanics and speed.
C.
Twelve sets of:
Assault Bike x 60 seconds @ 75-80% perceived exertion
Rest 30 seconds, record total cals
OR…..
5 sets of 500 m row
Rest 1 minute between, * record each time