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 70% starting with an empty barbell

Weightlifting:

1) Every 2 minutes for 7 rounds, starting around 70% of 1RM:

1 Clean-pull (not high, no elbows) + 1 Clean + 1 FS + 1 Jerks

Strength:

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

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

Extra work (time permitting):

3A) 4x15 Dips

3B) 4x10 Strict chin-ups (go weighted if possible)

***

4) Hollow hold with breathing: 4x1:00