Mobilize, then:
A.
Every 2 minutes, for 16 minutes (8 sets) of:
Tempo Front Squat x 3 reps @ 31X1
Build over the course of the 8 sets, reaching a heavy triple by the sixth set, and then see what happens
B.
Take 5-10 minutes to build to 70% of your Clean & Jerk, and then …
Every 60 seconds, for 5 minutes, complete:
Clean + Jerk @ 70-85%
followed by…
Every 2 minutes, for 4 minutes, complete:
Clean Pulls x 2 reps @ 100-105%
C.
Three rounds, for time, of:
Rope Climbs x 2 ascents
Squat Clean x 4 reps 185/125
Make every rep count for this workout. Be effecient with your rope climbs so that your forearms aren’t burned out by the time you get to the heavy squat cleans.
Time permitting:
Two sets of:
Bent-Over Barbell Row x 10-12 reps
Rest 45 seconds
Banded Tricep Pull-Downs x 10-12 reps
Rest 45 seconds