Warm-up:

20x Leg swings each leg

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

10 Downward dog + push-up

ME chin/toes HS hold

10 FS with an empty barbell

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, no elbows) + 1 Clean + 1 FS + 2 Jerks

Strength:

2A) FS: 65x5, 75x5, 85x3, 95x1+

2B) Press: 65x5, 75x5, 85x3, 95x1+

All sets based off of training max (90% of 1RMs)

Conditioning:

3-5 rounds each for time:

1” ME AB for calories

Rest as needed between sets