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.
Four sets of:
3-Position Clean + 1 Jerk @ 75-80%
(high hang, mid-thigh, below the knee)
Rest as needed
B.
Three sets for times of:
20/15 Calorie Assault Bike
6 Chest-to-Bar Pull-Ups
20/15 Calorie Row
20 Thrusters (95/65lb.)
6 Pull-Ups
Rest 3 minutes between sets
C.
Three rounds of:
15 Dumbbell Floor Presses
20 Banded Good Mornings