Mobilize, then:
A.
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
B.
Every two minutes, for 20 minutes (10 sets):
Clean & Jerk x 1 rep
Loads by % for each set: 60, 65, 70, 75, 80, 85, 90, 95, 95+, 95+
C.
For time:
50/35 Calorie Row
25 GHD Sit-Ups or Toes-to-Bar
40 Thrusters (95/65 lbs)
25 GHD Sit-Ups or Toes-to-Bar
50/35 Calorie Row