´╗┐Mobilize, then:

CS activation

5 deep squat progressions

Gymnastic Skills & Drills

Three rounds, not for time, of:
Bar Muscle-Ups x 1-4 reps
Alternating Pistols x 12-14 reps
Double-Unders x 50 reps (goal is to be unbroken)

Clean Progressions
Take 10-15 minutes to build to 225/155

Gymnastic Interval Conditioning

Three rounds for times of:
20 Chest-to-Bar Pull-Ups
5 Cleans (225/155lbs)
Rest 90 seconds

Please do not risk tearing your hands. Reduce the reps if needed or omit a set if you feel your hands may tear. Please reduce the load if the cleans are more than 80% of your 1-RM.

Posterior Chain Accessory Work
Three sets of:
GHD Weighted Hip Extensions x 8-10 reps @ 2011
Rest 60 seconds
Wall Slides x 5 reps (slow and controlled)
Rest 60 seconds