Mobilize, then:
Leg Swings x 20 reps each direction
Butterfly Stretch x 60 seconds
Floor Slides x 10 reps (hold 2-5 lbs plate in each hand if you have limited mobility)
Alternating Perfect Stretch x 8 reps
A.
9 Clusters (135/95 lbs)
7 Clusters (155/115 lbs)
5 Clusters (185/135 lbs)
3 Clusters (205/145 lbs)
1 Clusters (225/155 lbs)
12 minute time cap
“Cluster” – Squat Clean into Thruster
Loading suggestions based on 1-RM Clean & Jerk so please adjust if needed:
For time:
9 Clusters (60%)
7 Clusters (70%)
5 Clusters (75%)
3 Clusters (80%)
1 Clusters (85%)
B.
Three rounds for time of:
400 Meter Run
10 Overhead Squats
155/115 lbs
Load should not exceed 80% of 1-RM Overhead Squat
When the running clock reaches 15:00…
For time:
3 Legless Rope Climbs (or regular)
150 Double-Unders
2 Legless Rope Climbs
100 Double-Unders
1 Legless Rope Climbs
50 Double-Unders