Mobilize, then:
Two sets of:
30 seconds of Banded Palloff Hold (Left)
30 seconds of Banded Palloff Hold (Right)
30 seconds of Banded Lateral Monster Walk(Left)
30 seconds of Banded Lateral Monster Walk (Right)
30 seconds of Donkey Kicks
30 seconds of Jumping Lunges or Mountain Climbers
A.
Every 2 minutes, for 20 minutes (10 sets):
Clean High Pull + Clean + Jerk
*Sets 1-2 = @ 70% of 1-RM
*Sets 3-4 = @ 75% of 1-RM
*Sets 5-6 = @ 80% of 1-RM
*Sets 7-8 = @ 85% of 1-RM
*Sets 9-10 = @ 85-90% of 1-RM
B.
Bar Muscle-Up Prep
Every 30 seconds, for 2 minutes (2 sets) of:
Interval 1 – Bad Cheerleader Jump to Target Reach Swing x 1.1.1
Interval 2 – Arch Under Bar Jump to Support x 3 reps
Rest 60 seconds, and then …
Every 30 seconds, for 2 minutes (2 sets) of:
Interval 1 – Swinging Knees to Bar x 3 reps (or get knees as high as possible)
Interval 2 – Bar Muscle-Up x 1 rep OR Chest-to-Bar Pull-Up x 1 rep
C.
35-49:
For time:
12 Bar Muscle-Ups
150 Double-Unders
9 Bar Muscle-Ups
100 Double-Unders
6 Bar Muscle-Ups
50 Double-Unders
Rest until the running clock reaches 10:00, and then…
For time:
15 Thrusters (115/75 lbs)
30 Toes-to-Bar
12 Thrusters (115/75 lbs)
20 Toes-to-Bar
9 Thrusters (115/75 lbs)
10 Toes-to-Bar
Rest until the running clock reaches 20:00, and then…
For time:
12 Bar Muscle-Ups
100 Double Unders
12 Thrusters (115/75 lbs)
30 Toes-to-Bar