Mobilize, then:
A.
Every 2 minutes, for 10 minutes (5 sets) of:
Power Clean + Squat Clean + Front Squat + Jerk @ 55-65% of 1-RM Clean and Jerk
Followed by…
Every 2 minutes, for 10 minutes (5 sets):
Power Clean + Squat Clean + Jerk @ 70-85%
B.
Complete for time:
100 Double-Unders (55+: 75 Double-Unders)
immediately followed by…
Four rounds of:
14 Toes to Rings
12 Thrusters
10 Single-Arm Dumbbell Devils Press (5 per side)
immediately followed by…
1000 Meter Row
35-54: 95/65 lbs; 50/35 lbs
55+: 65/45 lbs; 35/20 lbs
C.
Three sets of:
25 Banded Triceps Pressdowns
25 Reverse Snow Angels