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.
Take 12-15 minutes to build up to a heavy Dead Stop Front Squat.
B.
Every 2 minutes, for 12 minutes, complete (6 sets):
Power Clean + Clean
Go by feel today and let load be dictated by mechanics.
C.
Not for time but for quality, complete:
Two sets of:
10 Supinated Grip Barbell Rows @ 3111
50 Double-Unders (goal is unbroken)
10 Strict Handstand Push-Ups
60 Second Front Leaning Rest
D.
For time:
Row 1000 Meters
20 Burpees over the Erg
40 Thrusters (45/33 lbs)
Can you go sub 8:00 on this? The key is to push on the row but not so hard that you die!