Mobilize, then:
Empty Barbell Complex
5 Muscle Cleans
5 Front Squats (get lower and lower each rep)
5 Power Cleans
5 Power Jerks
3 Squat Clean + Jerk
A.
Every 2 minutes, for 10 minutes (5 sets) of:
Power Clean + Clean + Jerk @ 55-65% of 1-RM Clean and Jerk
Followed by…
Five sets of:
Clean + Jerk @ 70-85% of 1-RM Clean and Jerk
Rest as needed
B.
35-54:
Complete for time:
100 Foot Single Arm Overhead Dumbbell Lunge
(50/35 lbs)
followed by…
25/20 Calorie Assault Bike
15 Chest to Bar Pull Ups
20 Burpee Box Jump Overs (24″/20″)
10 Bar Muscle Ups
20 Single Arm Devils Press (50/35lbs)
15 Chest to Bar Pull Ups
25/20 Calorie Assault Bike