Mobilize, then:
Warm-Up Flow
Every 3 minutes, for 9 minutes (3 sets):
20/15 Calories of Assault Bike or Echo Bike
5 Barbell Squats with a 2 second pause at the bottom
30 seconds Elbow Plank to Prone Plank (as you transition from the elbows to hands, try rotating the wrists to explore bigger ranges of motion)
A.
Every two minutes, for 12 minutes (6 sets):
Tempo Front Squat x 3 reps @ 32X1
Start at 60% and build the first three sets, with the goal to go as heavy as you can handle for the final three sets.
Compare results to July 5, and if possible, make all sets heavier.
B.
Every 90 seconds, for 6 minutes (4 sets):
Press in Clean (Sots Press) x 3 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):
Muscle Clean x 2 reps
C.
Every 90 seconds, for 7:30 (5 sets):
Slow Pull Power Clean x 1 rep
*Set 1 = @ 70-75% of 1-RM Power Clean
*Sets 2-3 = @ 75-80% of 1-RM Power Clean
*Sets 4-5 = @ 80-83% of 1-RM Power Clean
D.
For time:
50/35 Calories of Assault Bike or Echo Bike
25 Renegade Rows (50/35 lbs)
*pushup/left-arm row/pushup/right arm row =1