Mobilize, then:
Two sets of:
30 Seconds Banded Monster Walks (forward)
30 Seconds Banded Monster Walks (backward)
30 Seconds Lateral Banded Walk (right)
30 Seconds Lateral Banded Walk (left)
30 Seconds Band Resisted Walking Plank (right)
30 Seconds Band Resisted Walking Plank (left)
(Place a band on the rig close to the floor. Loop the band around your waist and assume a plank position. Walk as far away from the rig as possible while assuming a good plank position)
A.
Every 90 seconds, for 15 minutes (10 sets):
Dead Stop Front Squat x 2 reps @ 80% of Current 1-RM Dead Stop Front Squat
B.
Two sets of:
45/33 lbs Tall Clean x 3 reps
Followed by …
Every 2 minutes, for 8 minutes (4 sets):
Power Clean & Jerk x 3 reps
Build to today’s heavy triple, and then…
Every 2 minutes, for 6 minutes (3 sets):
Clean & Jerk x 3
Build to today’s heavy triple, and then…
Every 2 minutes, for 6 minutes (3 sets):
Clean Pulls x 3 reps
C.
Against a 3 minute clock, complete:
Row x 250 Meters
Shoulder to Overhead x 12 reps*
Bar Facing Burpees x Max Reps
Rest 3 minutes; complete for a total of FOUR sets
*115/75