Mobilize, then:
CS activation , then:
Warm-Up Flow
Every 5 minutes, for 15 minutes (3 sets):
400 Meter Run
20 Air Squats
Breathe exclusively through your nose throughout this entire portion. If you find that your mouth drops open, you’re going too hard. Slow your pace and resume breathing only through your nose.
Strict Press Progressions
Every 2 minutes, for 10 minutes, complete:
Strict Press
5 reps @ 55% of 1-RM
4 reps @ 60% of 1-RM
3 reps @ 65% of 1-RM
2 reps @ 70% of 1-RM
1 rep @ 75% of 1-RM
and then . . .
Every 90 seconds, for 6 minutes (4 sets):
Strict Press
5 reps @ 65% of 1-rm
and then …
Every 2 minutes, for 16 minutes, complete (8 sets):
High Hang Clean x 2 reps + Jerk
*Sets 1-2 reps @ 60%
*Sets 3-4 reps @ 65%
*Sets 5-6 reps @ 70%
*Sets 7-8 reps @ 75%
9 Minute AMRAP
As many rounds and reps as possible in 9 minutes:
40 Double-Unders
20 Push-Presses 115/75
20 Chin-Over-the-Bar Pull-Ups
Upper Body Strength Finisher (time permitting)
Three sets of:
20 Banded Pull-Aparts
20 Banded Tricep Extensions
20 Banded Bicep Curls
Rest 2 minutes