Mobilize, then:
Every 30 seconds, for 2 minutes (2 sets) of:
Interval 1 – Full Support Hold on Rings x 20 seconds
Interval 2 – Catch Position Hold on Rings x 10 seconds
Followed by. . .
Every minute, on the minute, for 6 minutes (3 sets) of:
Interval 1 – Ring-Rows x 10-12 reps
Interval 2 – Kipping Half Pull-Up x 5-6 reps
OR
Baby Butterfly Pull-Ups x 5-6 reps
A.
Take 10 minutes to build up to your opening weight for your squat clean & jerks
followed by …
Against a 3-minute running clock:
75 Double-Unders
20 Chest-to-Bar Pull-Ups
Max Reps of Squat Clean & Jerk
Rest 2 minutes and repeat for a total of FOUR sets – 20 minutes total.
*Set 1: 225/155 lbs
*Set 2: 185/125 lbs
*Set 3: 135/95 lbs
*Set 4: 115/75 lbs