Mobilize, then:
Warm-Up Flow
Four rounds at increasing intensity of:
10 Alternating Dumbell Snatch (25-35 lbs/15-25 lbs)
2 Wall Walks
300 Meter Row
A.
Every minute, on the minute, for 6 minutes:
Dead-Stop Front Squat x 1 rep @ 95% of your 1-RM Dead-Stop Front Squat
If mobility prevents you from doing this then please substitute with a Front Squat with a 3 second hold at the bottom
B.
Every 2 minutes, for 6 minutes (3 sets):
2 Power Cleans + 1 Front Squat @ 70-75% of 1-RM Clean
Immediately followed by…
Every 2 minutes, for 4 minutes (2 sets):
1 Power Clean + 1 Front Squat @ 80-85% of 1-RM Clean
C.
For time:
8, 7, 6, 5, 4, 3, 2 and 1 reps for time of:
Ring Muscle-Ups
Bodyweight Clean & Jerks
Engine Accessory Option
Every 5 minutes, for 25 minutes (5 sets) for times:
12/8 Calories of Assault Bike
8 Burpees
12/8 Calories of Assault Bike
4 Strict Pull-Ups