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 2 minutes, for 12 minutes (6 sets):
Clean & Jerk x 1 rep
Suggested loads: 70%; 75%; 80%; 85%; 90%; 95%
B.
Three sets for times of:
30/22 Calorie Row or Bike Erg
50-Foot Handstand Walk
8 Bar Muscle-Ups
25-Foot Handstand Walk
Rest 3 minutes
*If you don’t have handstand walks then please perform 1 Wall Climb or 15 Plank Shoulder Taps for every 10-15′ of Handstand Walking
C.
Three rounds, not for time, of:
30 Banded Overhead Triceps Extensions @ 1010
20 Russian Kettlebell Swings”