Warm-Up:

2:00 Light Bike or Row
5 Slow Scap Retractions + 10 Sit-Ups
With an empty barbell…
5 Good Mornings
5 Back Squats
5 Elbow Rotations

1:30 Moderate Bike or Row
5 Kip Swings + 5 Kipping Knees to Chest
With an empty barbell…
5 Strict Presses
5 Stiff Legged Deadlifts
5 Hang Power Cleans

1:00 Moderate/Fast Bike or Row
5 Toes to Bar
5 Power Clean and Jerks

Strength:

Power Clean and Jerk
Technique Work. Focussing on 3 quick singles. Increase weight each set. Build to a heavy 3 singles.

Conditioning:

“Handle Bars”

4 Rounds:
60 Double Unders
15 Toes to Bar
7 Power Clean and Jerks (155/105)