Mobilize, then:
A.)
Every 3 minutes, for 21 minutes (7 sets):
Clean x 2 reps + Jerk
*Sets 1-2 @ 75% of 1-RM Clean & Jerk
*Sets 3-5 @ 80% of 1-RM Clean & Jerk
*Sets 6-7 @ 85% of 1-RM Clean & Jerk
B.)
For time:
800 m run
15 hspu
400 m run
10 hspu
200 m run
5 hspu
Posterior Chain Accessory Work
3 sets of:
Kneeling Landmine Press x 8-10 per per arm
Rest 15 seconds
30 Second Med Ball Throws x Max Reps (right side)
30 Second Med Ball Thows x Max Reps (left side)
Rest 90 seconds
followed by …
Three sets of:
Banded Face Pulls x 15 reps
Rest 60 seconds
Single Leg KB Romanian Deadlifts x 6-8 reps @ 31X1
Rest 60 seconds