Mobilize, then:
500 Meter Row @ easy pace
Two sets of:
Deep Squat Progressions x 5 reps
Banded Lateral Walk x 20 steps
A.
Take 10 minutes to build to 85% of your Front Squat and then …
Every 3 minutes, for 15 minutes, complete:
Front Squat x 2 reps @ 85-90%
B.
Every 2 minutes, for 6 minutes (3 sets):
High Hang Clean x 3 reps @ 50%
Followed by…
Every 2 minutes, for 6 minutes (3 sets):
High Hang Clean + Hang Clean @ 60%
Followed by…
Every 2 minutes, for 6 minutes (3 sets):
Hang Clean + Clean @ 65%
Followed by…
Every 2 minutes, for 6 minutes (3 sets):
Clean High Pull + Clean @ 70-75%
C.
Every minute, on the minute, for max reps:
Strict Pull-Up Ladder
Add 1 Strict Pull-Up every minute until you can not complete the number of strict pull-ups within the minute. For eexample:
Minute 1 – 1 Strict Pull-Up
Minute 2 – 2 Strict Pull-Ups
Minute 3 – 3 Strict Pull-Ups
Etc.
D.
Three rounds for time of:
400 Meter Run
15 Ground to Overhead 115/75