Mobilize, then:
A.
Build to today’s 3-RM…
Pause Front Squat @ 33X1
Same tempo as last week, and your goal is to match or get close to the weight achieved last week. Please adhere to the tempo – 3 second descent, and a 3 second pause in the bottom position.
B.
Every 2 minutes, for 12 minutes (6 sets):
2 Clean Lift-Offs + 1 Power Clean & Jerk
For the clean lift-offs, lift the barbell to your mid-patella and pause for 2 seconds, then return the barbell to the ground. Build over the course of the 6 sets to something heavy for today.
C.
Every 2:30 minutes for 10 minutes (4 sets):
20/15 Calorie Assault Bike
5 Hang Cleans
Start at 65% of 1-RM Clean and build to a challenging set of 5. You may elect to power or squat the cleans
D.
Five rounds for time of:
80 Double Unders
10 Burpee Box Jump Overs (24/20″)