Mobilize, then:

rack/10 seconds leg off rack)

Take 12-15 minutes to build to today’s heavy Hang Clean & Jerk

Followed by…

Every 90 seconds, for 6 minutes (4 sets):
Clean & Jerk x 1 rep

Perform these from the floor, with the same weight you built to from the hang. Focus on achieving the same contact point and positioning created by starting from the hang. For most of you, this will mean being more patient than normal.

For time:
50 Calories of Rowing on Concept 2
40 Thrusters (115/75 lbs)
20 Ring Muscle-Ups