Mobilize, then:
Two sets of:
30 Seconds Banded Lateral Walks (right)
30 Seconds Banded Lateral Walks (left)
30 Seconds Banded Monster Walks (forward)
30 Seconds Banded Monster Walks (backward)
30 Second Banded Squats
30 Seconds Inchworm Walk
A.
Every minute, on the minute, for 4 minutes:
Front Squat
*Set 1 – 2 reps @ 60% of 1-RM
*Set 2 – 2 reps @ 65%
*Set 3 – 2 reps @ 70%
*Set 4 – 2 rep @ 75%
Rest one minute, and then . . .
Every two minutes, for 10 minutes (5 sets):
Front Squat
*Set 5-9 – 2 reps @ 80%
B.
Every 2 minutes, for 6 minutes (3 sets):
High Hang Clean x 3 reps @ 50-55% of 1-RM Clean
Followed by…
Every 2 minutes, for 6 minutes (3 sets):
High Hang Clean + Hang Clean @ 60-65%
Followed by…
Every 2 minutes, for 6 minutes (3 sets):
Hang Clean + Clean @ 70-75%
Followed by…
Every minute, on the minute, for 5 minutes:
Clean @ 80-85%
C.
Take 10-12 minutes to find your 1-RM Weighted Strict Pronated Grip Pull-Up
D.
Complete as many rounds and reps as possible in 8 minutes of:
8 Deadlifts
10 Bar-Facing Burpees
12 Toes-to-Bar