Mobilize, then:
500 Meter Row @ easy pace
5 Deep Squat Progressions
300 Meter Row @ medium pace
10 Barbell Front Squats
A.
Three sets of:
3 Tempo Front Squats @ 5211 + 7-8 Front Squats (no tempo)
Rest 2 minutes
B.
Every 2 minutes, for 16 minutes (8 sets):
Power Clean x 2 reps + Power Jerk
Set 1-2: 65% of 1-RM Power Clean & Jerk
Set 3-4: 70% of 1-RM Power Clean & Jerk
Set 5-6: 75% of 1-RM Power Clean & Jerk
Set 7-8: 80% of 1-RM Power Clean & Jerk
and then …
Every 30 seconds, for 2 minutes (4 sets):
Touch and Go Power Clean & Power Jerk x 3 reps @ 75%
and then …
Two sets of:
Clean-Grip 4 Position Deadlift @ 90% of 1-RM Clean
(Hold for 2 seconds at the following positions: mid-shin, mid-patella, mid-thigh, high-hang)
Rest as needed
C.
For Time:
Row 1000 Meters
20 Hang Cleans (165/108 lbs)
20 Pistols