Mobilize, then:
Warm-Up Flow
Every minute, on the minute, for 6 minutes:
Shuttle Run x 15 seconds
Double-Unders or Double-Under Practice x 15 seconds
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.
A.
Six sets of:
2 Clean Lift-Offs + 1 Clean & Jerk
Rest 2 minutes
For each lift off, pause for a count of “one one-thousand” at the mid-patella before returning the weight to the floor. Build over the course of the six sets to today’s heavy.
Followed by…
Every 90 seconds, for 6 minutes (4 sets):
Clean & Jerk x 1 rep
Perform these with the same weight you finished with on the lift-offs.
B.
Six rounds for time of:
5 Devil’s Presses (50/35 lbs)
15 Toes to Bar
C. Time permitting or in place of B:
Every 2 minutes, for 18 minutes (3 sets):
Station 1 – Alternating Arm Dumbbell Bench Press x 6 reps each arm @ 30X1
(non-working arm is fully extended supporting DB over chest; working arm performs a 3-second eccentric and then drives up to full extension)
Station 2 – Side Plank x 45 seconds each side
Station 3 – Strict Ring Pull-Ups (Neutral Grip) x 6-8 reps @ 2111