In ten minutes:
3 rounds with an empty barbell:
5 FS
5 Split-press
5 Good Mornings
then, work up to 70%
WL:
1) Clean and Jerk:
70x1, 80x1, 85x1, 90x1, 95x1, 100x1
Strength:
2) BS: 55x2 65x2, 75x2, 85x2, 95x2x2, rest 2-3 minutes between sets
Conditioning:
3) 10 minute alternating EMOM:
10 C2B PU
OHS (75/65)
PR:
3 sets:
1) 90/90 5 breaths
2) Side planks 5 breaths each side
3) 20x Alternating Superhumans
Extra work (after squats):
1) 5x5 Landmine row
After class:
2) Stretch/mobility