Mobilize, then:
Barbell warmup x 5 reps each
Rdl
Hang clean
Front squat
Press
Push jerk
A.)
Every 3 minutes, for 21 minutes (7 sets):
Clean & Jerk
*Sets 1-2 @ 80% of 1-RM Clean & Jerk
*Sets 3-5 @ 85% of 1-RM Clean & Jerk
*Sets 6-7 @ 90% of 1-RM Clean & Jerk
B.)
Three sets, for times, of:
25/20 Calorie Assault Bike
300 Meter Ski Erg or Row
100 Double-Unders
300 Meter Ski Erg or Row
25/20 Calorie Assault Bike
Rest 3 minutes
Optional Additional Gymnastic Strength Session
Every minute, on the minute, for 10 minutes (5 sets)
Station 1: 1-3 Bar Muscle-Ups
Station 2: 25′ Handstand Walk
followed by …
Three sets of:
5 Weighted Strict Pull-Ups Pronated Grip + 15 Ring Rows @ 2011
Rest as needed