Mobilize, then:
Two sets of:
Banded Monster Walks x 30 seconds forward/30 seconds backward
Banded Lateral Walks x 30 seconds right/30 seconds left
Banded Squats x 30 seconds
A.
Three rounds at increasing intensity of:
400 Meter Run
10 Overhead Squats (20/15 kg)
5 Toes-to-rings
B.
Every 60 seconds, for 6 minutes (6 sets):
Dead Stop Front Squat x 1 rep @ 90% of last week’s 1-RM Dead-Stop Front Squat
If mobility prevents you from doing this then please substitute with a Front Squat with a 2 second hold at the bottom.
C.
Every 2 minutes, for 6 minutes (3 sets):
3 Power Cleans + 1 Front Squat @ 55-60% of 1-RM Clean
Immediately followed by…
Every 2 minutes, for 6 minutes (3 sets):
2 Power Cleans + 1 Front Squat @ 65-70% of 1-RM Clean
Immediately followed by…
Every 2 minutes, for 6 minutes (3 sets):
1 Power Clean + 1 Front Squat @ 75-80% of 1-RM Clean
D.
Three rounds for time of:
25 Toes-to-Bar
5 Ground to Overhead (205/155 lbs)
75-Foot Handstand Walk (or 6 wall-climbs)