Mobilize, then:
Barbell Warm-Up (use an empty barbell and focus on positioning)
5 Clean Pulls
5 Muscle Cleans
5 Front Squats
5 Sotts Presses
5 Hang Clean + Power Jerk
5 Clean & Split Jerk
A.
Every minute, on the minute, for 10 minutes (10 sets):
Clean & Jerk
*Sets 1-5 = 1 rep @ 65-70%
*Sets 6-10 = 1 rep @ 70-75%
B.
Ring Muscle-Up Prep
Every 45 seconds, for 3 minutes (2 sets) of:
Interval 1 – Ring Swings x 5 reps
Interval 2 – Rowing Muscle-Up Transitions on Low Rings x 5 reps
C.
Three sets for times of:
10 Muscle-Ups (ring or bar) or C2B
20 Thrusters (115/75 lbs)
300 Meter Row
Rest 3 minutes
D. 3 sets of:
15 hollow rocks
10 slow pushups
:30 sec side plank (each)