Warm-up:

10x90/90 breaths

20x leg swings each leg

10x Scorpions (5 each side)

10x Push-up + Downward dog

10x SLDL with quad stretch

Starting with an empty barbell, complete a round of the complex below, working up to 50-60% in 5 minutes

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: 65x5, 75x5, 85x3, 95x1+

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

Extra work (time permitting):

3A) 4x15 Dips

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

***

4) Hollow hold with breathing: 4x1:00