WARM UP

3 sets of:

• 12 Cal Ski
• 10 One & One Quarter Front Squats (empty bar)

3 sets of:

• 5 Front Squats 
• 5 Strict Press
• 5 Push Press 
• 5 Clean Grip OH Squats (2s Pause in Bottom Position)
• 5 Jerks

A.

Six Sets:

• 2 Clean Pulls (To Hip Only)
• 1 Clean
• Rest 2 Mins

Start @ 70% of 1 RM C&J. Build The Weight If You're Moving Well

B.

Every 3 Mins For 15 Mins

• 6 Unbroken Push Press (Build Across Sets. Make ALL Sets Challenging)
• Max Unbroken Thrusters @ Same Weight As PP. Set Ends If You Pause For Longer Than 3s At The Top OR Form Goes. 

C.

21-15-9

• Cal Bike
• Burpee to pull up bar 
• 200m run between each set

D.

Three Sets:

• 12 Band Face Pulls
• 15 DB Lateral Raise