Mobilize, then:
With an empty barbell, complete:
3 Muscle Cleans
3 Front Squats
3 Tall Cleans
3 Hang Power Cleans
3 Hang Squat Cleans
Focus on hitting each position with purpose and sound technique.
A.
Every 2 minutes, for 12 minutes (6 sets):
Power Clean + Front Squat + Jerk
Start at 75% and build over the course of the 6 sets
B.
Ever 90 seconds, for 6 minutes (4 sets) of:
10 Ground to Overhead (115-135/75-95 lbs)
Select a load you can maintain unbroken for all FOUR sets. Below are suggestions:
115-135/75-95 lbs
C.
For max reps:
60 seconds of Box-Jump Overs (24/20″)
Rest 2 minutes
60 seconds of Bar Muscle-Ups
NOTE SCORES, and rest until recovered before the next portion.
Every minute, on the minute, until you cannot complete the prescribed reps within the assigned minute:
Box-Jump Overs x 30% of today’s 60 second max
Bar Muscle-Up x 60 second max reps performed
*Once you fail to complete the specified reps within the minute the workout is over. E.g, if you hit 13 bar muscle-ups in 60 seconds, and 40 Box Jumps in 60 seconds in the max reps test, you would perform 4 bar muscle-ups and 12 Box-Jumps every minute until you failed to get those reps in within the minute.