Mobilize, then:
Skill Based Movement Primer
Every 3 minutes, for 9 minutes (3 sets):
20/15 Calories of Assault Bike or Echo Bike
5 Barbell Squats with a 2 second pass at the bottom
7 Down-Ups (burpee with no jump)
A.
Every two minutes, for 12 minutes (6 sets):
Full + Quarter Front Squat x 2 reps
Start at 65% and build the first three sets, with the goal to go as heavy as you can handle for the final three sets.
B.
Every 90 seconds, for 6 minutes (4 sets):
Press in Clean (Sots Press) x 5 reps
Build over the course of the 4 sets. If flexibility in this exercise is tough, scale to a higher receiving position & do not add weight.
Every minute, on the minute, for 4 minutes (4 sets):
Tall Clean x 2 reps
Tall Cleans will help you work on speed getting under the barbell so keep the weight light and focus on your speed.
C.
Every minute, on the minute, for 8 minutes (8 sets):
Slow Pull Power Clean x 1 rep
*Sets 1-4 = @ 65%
*Sets 5-8 = @ 70-75%
D.
For time:
60 Burpees to a target 12 inches above your reach (last chance qualifier standard)
40 Thrusters (95/65 lbs)
20/15 Calorie Assault Bike