Mobilize, then:
Skill-Based Movement Primer
Every 4 minutes, for 12 minutes (3 sets) for times:
20/15 Calories of Assault Bike
Air Chair Swing Drill x 3 reps
10 Wall Ball Shots (make these heavier then you normally would and do them unbroken)
A.
Every 2 minutes, for 12 minutes (6 sets):
Tempo Front Squat x 2 reps @ 32X1
All six sets must exceed load used last week. A good goal would be to increase the load of all sets by 4-5%.
B.
Every 2 minutes, for 6 minutes (3 sets):
Sotts Press x 3 reps
Every 2 minutes, for 20 minutes (10 sets):
Power Clean + Clean & Jerk
Start at 60% and build to today’s heavy.
C.
For time:
50 Toes-to-Bar
150 Double Unders
500 Meter Row
15 Bar Muscle-Ups