Warm up

2 rounds
10 hollow rocks
10 yoga pushups
10 kip swings
10 band pull-aparts
10 cal ski

Endurance

3 rounds, rotating every 3 minutes through (36 min total):
36/28 cal ski
40 box jumps 24/20 in
36/28 cal row
400m run

Olympic lifting

Warm Up Activation
1 Round
3/leg Worlds Greatest Stretch
5 Bootstrappers
5 PVC Passthroughs
5 PVC Goodmornings
Clean Movement Prep
3 Reps at Each:
Tall Position
Tall Clean High Pulls
Tall Muscle Clean
Tall Clean 2″ Drop, 6″ Drop, 9″ Drop
High Hang
Clean High Pulls
ScareCrow Clean
Power Clean 2″ Drop, 6″ Drop, 9″ Drop
Hang Above Knee
Clean High Pulls
Power Clean 2″ Drop, 6″ Drop, 9″ Drop
Mid-Shin
Slow Pull to Pockets into High Pull
Power Clean 2″ Drop, 6″ Drop, 9″ Drop
1 High Hang Power Clean
1 Hang Squat Clean
1 Overhead Squat
Skill Accessories
Pause Clean Pull
Every 90secs for 5 Rounds
3 Pause Clean Pull (2 sec Pause at Knee) @ 70% of 1RM Clean
3 Pause Clean Pull (2 sec Pause at Knee) @ 75% of 1RM Clean
3 Pause Clean Pull (2 sec Pause at Knee) @ 80% of 1RM Clean
3 Pause Clean Pull (2 sec Pause at Knee) @ 80% of 1RM Clean
3 Pause Clean Pull (2 sec Pause at Knee) @ 80% of 1RM Clean
10 Minutes for Clean Complex
5 Sets of:
1 Pause Squat Clean (2 sec Pause at Knee)
1 Hang Squat Clean (Below Knee)
Start at 60% and build
Conditioning
10 min AMRAP
Max Calorie Row
*Every 2 mins perform 1 set of Macho Man
Macho Man:
3 Power Clean
3 Front Squat
3 Shoulder to Overhead