Mobilize, then:
CS activation, then:
2 sets:
:20 sec side plank (each)
10 cal assault bike
5 barbell good mornings (empty)
A. Take 10 minutes to build to a semi-heavy Clean and Jerk
B. 20.4
30 box jumps 24/20
15 clean and jerks 95/65
30 box jumps
15 clean and jerks 135/85
30 box jumps
10 clean and jerks 185/115
30 pistols (scale to lunges)
10 clean and jerks 225/145
30 pistols (lunges)
5 clean and jerks 275/175
30 pistols (lunges)
5 clean and jerks 315/205
*20 minute timecap
*scale weight by 15/10 lbs if 4th weight is over your max