Mobilize, then:
Mobility & Activation
3 Minutes on Bike/Run/Row/Ski @ moderate pace w/ nasal breathing only
Followed by…
Three sets at easy pace:
Single-Arm Hang from Bar x 10-15 seconds per side
Alternating Single-Leg V-Ups x 10 reps
100 Meter Run
A.
Every 2 minutes, for 10 minutes (5 sets):
Tempo Front Squat @ 32X1
*Set 1 – 3 reps @ 70% of 1-RM Front Squat
*Set 2 – 2 reps @ 75%
*Set 3 – 2 reps @ 80%
*Set 4 – 1 rep @ 85%
*Set 5 – 1 rep @ 87.5%
Followed by…
One set of:
1 Tempo Front Squat @ 32X1 + 2 Front Squat (no tempo) @ 87.5%
B.
Every minute, on the minute, for 8 minutes:
Power Clean & 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: 80% of 1-RM Power Clean & Jerk
Set 8: 80-85% of 1-RM Power Clean & Jerk
Rest as needed, and then …
Every 45 seconds, for 3 minutes (4 sets), complete:
Touch and Go Power Clean & Power Jerk x 3-4 reps @ 75%
and then …
Three sets of:
Clean-Grip 4 Position Deadlift @ 95% 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:
Assault Bike x 50/35 calories
Dumbbell Front Rack Lunges x 100′ (55/35 lbs)
Chest-to-Bar Pull-Ups x 30 reps