Warm-up:

20x Leg swings each leg

10x World’s greatest stretch (5 each side)

10 Downward dog + push-up

10 FS with an empty barbell

1:00 Chin/toes HS hold

Completing the complex below, 5ish minutes to work up to 60% starting with an empty barbell

Weightlifting:

1) Every 2 minutes for 7 rounds, starting around 60% of 1RM:

2 Clean-pulls (not high-pull, no elbow bend) + 1 Clean + 1 FS + 2 Jerks

Strength:

(All percentages based on your training max!)

2A) FS: 60x5, 70x3, 80x3, 90x3+

2B) Press:60x5, 70x3, 80x3, 90x3+

Conditioning (if time allows):

“Elizabeth”

For time:

21-15-9

Power Cleans (135/95)

Dips

10” cap