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
Warm-Up Flow
Three rounds at increasing intensity of:
30 Seconds of Double-Unders
2 Rope Climbs
4 Wall Walks
A.
Every 2 minutes, for 6 minutes (3 sets):
3 Power Cleans @ 60-65% of 1-RM Clean
Immediately followed by…
Every 2 minutes, for 6 minutes (3 sets):
2 Power Cleans @ 70-75% of 1-RM Clean
Immediately followed by…
Every 2 minutes, for 6 minutes (3 sets):
1 Power Clean @ 80-85% of 1-RM Clean
B.
For time:
20/15 Calorie Assault Bike
21 Thrusters (105/75 lbs)
20/15 Calorie Assault Bike
21 Thrusters (105/75 lbs)
When the running clock reaches 10:00…
For time:
15 Toes-to-Bar
20 Strict Handstand Push-Ups
30 Chest-to-Bar Pull-Ups
20 Strict Handstand Push-Ups
15 Toes-to-Bar