Mobilize, then:
Warm-Up Primer
Two rounds at 70-80% effort of:
10/7 Calorie Machine of Choice
30-45 seconds secondsMedball Squeeze March
50 foot Waiters Carry (each arm)
15 Banded Face Pulls
15 Pronated Grip Band Pull Aparts
30 Banded Good Mornings
A.
Every 2 minutes, for 16 minutes (8 sets):
Clean from Below the Knee & Jerk x 1 rep
(pause 2 seconds below the knee and then clean OR use blocks)
Work between 65-80% of your 1-RM Clean & Jerk
B.
35-54:
Complete as many rounds and reps as possible in 12 minutes of:
100 Double Unders
50 Wall Ball Shots (20/14 lbs to 10/9′ target)
25 Burpee Box Jump Overs (24/20″)