Mobilize, then:
Two sets of:
60 Seconds Row
30 Seconds Reach Thrus
30 Seconds Prone Plank Hold
60 Seconds Assault Bike
30 Seconds Banded Good Mornings
30 Seconds Squat Rocks (focus on getting as much ankle flexion as possible)
Followed by …
One set of:
Single Arm KB Clean + Single Arm KB Push Press x 30 seconds per side
Gymnastic Skills & Drills
6-8 rounds, not for time, of:
25 Double-Unders
5-8 Pull-Ups
(your choose to make these kipping, butterfly or chest-to-bar)
5 Sandbag Over shoulder (medium weight)
Clean & Jerk Progressions
Every 2 minutes, for 12 minutes (6 sets):
Slow Pull Clean + 2 Jerks
*Set 1 = @ 65% of 1-RM Clean & Jerk
*Set 2 = @ 70% of 1-RM Clean & Jerk
*Sets 3-4 = @ 75% of 1-RM Clean & Jerk
*Sets 5-6 = @ 80% of 1-RM Clean & Jerk
(It is a regular squat clean, but, the pull from the ground to low thigh will be done at half speed. Once you get to low thigh- you can execute the extension at full speed. Once you have cleaned the bar, perform 2 jerks)
Complete as many rounds as possible in 7 minutes of:
5 box jumps 30/24
5 HSPU