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
Starting with an empty barbell, complete a round of the complex below, working up to working weight in 5 minutes
Weightlifting:
1) Every 2 minutes for 5 rounds at 70% across of max for the complex:
(All sets at 70% of max for complex, do not add weight)
2 Clean-pulls (not high, no elbows) + 1 Clean + 1 FS + 2 Jerks
Strength:
NO ME SETS!
2A) FS: 40x5, 50x5, 60x5
2B) Press: 40x5, 50x5, 60x5
Conditioning:
3 rounds, each for time:
10 calorie AB
10 Dips
10 Kipping pull-ups
OR
3 rounds each for time:
10 calorie AB
5 Muscle-ups
rest as needed between rounds