Mobilize, then:
Two-Three sets of:
Row 300-400 meters @ medium pace
Hollow rocks x 20 reps
Wall walk x 2 reps
A.
Every 45 seconds, for 3 minutes, complete (4 sets):
Shoulder taps in hand plank position x 20 reps
followed by …
5 minutes of:
Handstand Walk Practice
B.
Complete 3 reps each with an empty barbell:
3 Clean Pulls
3 Clean High Pulls
3 Muscle Cleans
3 Front Squats with a 2 second hold @ the bottom
3 Hang Cleans
Every 2 minutes, for 16 minutes (8 sets):
Clean high pull + hang clean
*Set 1 = 2 reps @ 60%
*Set 2 = 2 reps @ 65%
*Sets 3-4 = 1 rep @ 70%
*Sets 5-7 = 1 rep @ 75%
*Set 8 = 1 rep @ 80%
C.
Three sets for times of:
400 Meter Run
30 Alternating DB Snatch (50/35 lbs)
20 Toes-to-Bar
10 DB Thrusters (50/35 lbs)
Rest 3 minutes