Mobilize, then:
Warm-Up Flow
Complete rounds of 21, 15 and 9 reps for time of:
Box Jumps (24″/20″ – Jump Up, Step Down)
*Perform 10 Alternating Single-Arm Devil’s Presses between sets (30 total reps).
35/20 lbs
Breathe exclusively through your nose throughout this entire portion including the rest period. If you find that your mouth drops open, you’re going too hard. Slow your pace and resume breathing only through your nose. Please prioritize movement quality and focus on breathing.
A.
Every 2 minutes, for 14 minutes (7 sets):
Power Clean + Hang Power Clean + Jerk
(perform a power clean then lower the bar to just above the knee & perform a hang power clean + jerk)
*Sets 1-3 = 2 reps @ 65-70% of 1-RM Clean & Jerk
*Sets 4-6 = 1 rep @ 70-75% of 1-RM
*Sets 7 = 1 rep @ 75-78% of 1-RM
B.Three rounds for time of:
20/15 Calorie Row
15 Chest-to-Bar Pull-Ups
15 Shoulder to Overhead (115/75)
C.
Every minute, on the minute, for 12 minutes (4 sets) of:
Minute 1 – 15 Banded Overhead Triceps Extensions @ 1010
Minute 2 – 15 Reverse Snow Angels (slow & controlled)
Minute 3 – 75-Foot Farmer’s Carry with Heavy Kettlebells