Mobilize, then:
:40 sec side plank (each side)
20 monster walks banded
20 lateral steps banded (each)
20 kicks (to box)
20 mountain climbers
A.
Every 2 minutes, for 12 minutes (6 sets):
Clean lift-off + Clean
*Set 1 = 2 reps @ 70% of 1-RM Clean
*Set 2 = 2 reps @ 75% of 1-RM Clean
*Set 3 = 1 rep @ 80% of 1-RM Clean
*Set 4 = 1 rep @ 85% of 1-RM Clean
*Set 5 = 1 rep @ 90% of 1-RM Clean
*Set 6 = 2 reps @ 78-80% of 1-RM Clean
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 Dip x 1 rep + Jerk
Set 1 – 75%
Set 2-3 – 80%
Set 4-5 – 85%
C.
Every 3 minutes for 18 minutes (6 sets):
Assault Bike x 2 minutes * try to keep same pace you had for the :90 sec repeats
Or
5 sets: goal is unbroken at heaviest weight
5 DB deadlifts
5 DB cleans
5 DB front squats
5 DB push press
* rest :90 between