Mobilize, then:
A.
Every 2:30, for 15 minutes (6 sets):
Front Squat x 3 reps
*Sets 1-2 @ 75% of 1-RM Front Squat
*Sets 3-4 @ 80% of 1-RM Front Squat
*Sets 5-6 @ 85% of 1-RM Front Squat
B.
Every minute, on the minute, for 6 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: 75% of 1-RM Power Clean & Jerk
Set 6: 80% of 1-RM Power Clean & Jerk
and then …
Every 90 seconds, for 3 minutes:
Set 7: 85% of 1-RM Power Clean & Jerk
Set 8: 90% (optional – only if you are feeling good)
and then …
Every 60 seconds, for 3 minutes (3 sets), complete:
Touch and Go Power Clean & Power Jerk x Max Reps @ 75%
*Set ends when you rest the bar on the floor or shoulders
*Goal is to accumulate as many reps as possible in the 3 sets
and then …
Two sets of:
Clean-Grip 4 Position Deadlift @ 100% 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
Ground to Overhead x 15 reps (1165/108 lbs)
Ring Muscle-Ups x 10 reps