1:30/1:00/0:30 of each @ increasing pace
1) Air bike
2) Row
+
2 Rounds
35 Speed rope skips
10 Banded pull-aparts
+
Barbell warm-up – 1 to 2 Rounds @ empty barbell
3-5 Clean deadlifts
3-5 Hang muscle cleans
3-5 Strict presses
3-5 Hang power cleans
3-5 Push presses
3-5 Power cleans
3-5 Push jerks
+
Build to workout weight for PC+J and OHS
* Practice sets of chest-to-bar pull ups and bar-facing burpees between sets
+
@ workout weight
25 Double-unders
2 Power clean and jerks
4 Bar-facing burpees
2 Power clean and jerks
25 Double-unders

– Rest 0:30 –

7/5 (cal) Row
3 Bar-facing burpees
5 Overhead squats
3 Bar-facing burpees
7/5 (cal) Row