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.
Five sets of:
Full + Quarter Front Squat x 2 reps
Rest 2 minutes
Build over the course of the five sets.
B.
Every 2 minutes, for 6 minutes (3 sets):
Power Clean & Jerk x 2 reps
Immediately followed by…
Every 2 minutes, for 10 minutes (5 sets):
Power Clean & Jerk x 1 rep
Immediately followed by…
Every 2 minutes, for 4 minutes (2 sets):
Clean Pulls x 2 reps
Build to a heavy for today but let mechanics dictate the load.
C.
As many rounds and reps as possible in 3 minutes:
3 Power Cleans 165/108
6 Push-Ups
9 Box Jumps (24/20″”; step down)
12 Air Squats
Rest 60 seconds between sets. Complete for a total of FIVE sets.