Warm-up

2:00/1:00/0:30 of each @ increasing pace
1) Row
2) BikeErg
+
0:30 hang from a bar w/ ribs locked down
2 Scapular swimmers (prone position)
1:00/side Front Rack mobility drill
+
2 Rounds
8 banded Good mornings
8 Scapular push-ups
8 Goblet squats
+
2 Rounds
3 Jefferson curls
5 Front squats
8 Plank shoulder taps
+
Build to workout weight for clean and jerk and front squats
* Few short sets/reps of other movements between sets
+
@ workout weight
10 (cal) Row
5 Burpees over the rower
2 Clean and jerks
10 (cal) BikeErg
3 Front squats
3 Wall walks