Mobilize, then:
With a 10-20 lb medicine ball, complete the following circuit:
Right Arm Waiters Carry x 100 feet
Medicine Ball Kang Squats x 10 reps
Left Arm Waiters Carry x 100 feet
Medicine Ball Squat Cleans x 10 reps
A.
Back Squat
Set 1 – 10 reps @ 60%
Set 2 – 8 reps @ 65%
Set 3 – 6 reps @ 70%
Set 4 – 4 reps @ 75%
Set 5 – 2 reps @ 78-80%
Rest 2 minutes between sets
*Feel free to use your rest time to practice a skill you’d like to work on (ring work, toes-to-bar, etc)
B.
Every minute, on the minute, for 6 minutes:
4 Hang Power Cleans + 4 Power Jerks (40-50%)
Rest 60 seconds
Every minute, on the minute, for 5 minutes:
3 Hang Squat Cleans + 3 Power Jerks (50-60%)
Rest 60 seconds
Every minute, on the minute, for 4 minutes:
2 Hang Power Cleans + Hang Squat Clean + Power Jerks (60-70%)
C.
35-54:
Complete as many rounds and reps possible in 9 minutes of:
50-Foot Front Rack Dumbbell Walking Lunge (50/35lbs)
12 Dumbbell Power Cleans
6 Chest to Bar Pull Ups
Rest 2 minutes…
Complete as many rounds and reps possible in 4 minutes of:
25-Foot Dumbbell Walking Lunge (Farmer Hold)
12 Dumbbell Deadlifts
3 Bar Muscle Ups