Mobilize, then:

Mobility & Activation
Band Assisted Tricep Stretch x 30 seconds per side
Overhead Barbell Underarm Stretch x 30 seconds per side

followed by …

Two sets of:
Run 200 Meters
Over/Under Hip Drill x 5 reps
Run 200 Meters
PVC Pipe Jump and Land Jerk Drill x 5 reps
(enjoy this old school video of Coach B – drill is at the end)

Perform one set @ 70-75% effort of:
40/30 Calories of Rowing
Handstand Walk

35-49: 100-Foot or 15 Wall Climbs
50-54: 75-Foot or 12 Wall Climbs
55-59: 50-Foot or 9 Wall Climbs
60-64: 25-Foot or 6 Wall Climbs
65+: 15-Foot or 3 Wall Climbs

Three sets of:
Jerk Balance x 3 reps
Rest as needed

followed by …

Six sets of:
Push Press + Power Jerk + Split Jerk
Rest 2-3 minutes

Use jerk blocks if you have them.

Three rounds for time of:
400 Meter Run
35 Air Squats
7 Power Cleans

135/95 lbs