Mobilize, then:
Warm-Up Flow
Every 6 minutes, for 18 minutes (3 sets):
22/15 Calorie Assault Bike or Bike Erg
300 Meter Row or Ski-Erg
10/7 Calorie Assault Bike or Bike Erg
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 @ 60% of 1-RM
4 reps @ 65% of 1-RM
3 reps @ 70% of 1-RM
2 reps @ 75% of 1-RM
1 rep @ 80% of 1-RM
and then . . .
Every 90 seconds, for 7:30 minutes:
Strict Press
Sets 1-3: 5 reps @ 70% of 1-RM
Sets 4-5: 8 reps @ 55% of 1-RM
Clean & Jerk Progressions
Every 60 seconds, for 4 minutes, complete (4 sets):
Tall Clean x 1-2 reps @ 45-55%
and then …
Every 2 minutes, for 14 minutes, complete (6 sets):
High Hang Clean + Mid-Thigh Clean + Jerk
*Sets 1-2 reps @ 65%
*Sets 3-4 reps @ 70%
*Sets 5-6 reps @ 75%
8 Minute AMRAP
As many rounds and reps as possible in 8 minutes:
1 Legless Rope Climb or (regular)
5 Strict Handstand Push-Ups
10 Dumbbel Box Step-Overs (50/35 lbs; 2 dumbbells)