As part of your warmup, do 4 rounds of:
BB Hang Clean - 3 reps
BB Split Jerk - 1 rep
BB Squat (no pause) - 3 reps
Behind the Neck Split Jerk - 1 rep
For round 1, just use the bar. For rounds 2-4, you can add some weight but
don't exceed 50% of your clean and jerk 1RM. This is just a warmup.
Rest a minute or so between rounds.
#1 BB Ground to Overhead - Every 30 seconds, do 3 reps. Do 10 total sets.
Your last set starts at 4 minutes and 30 seconds.
#2 BB Squat 10-8-6-4 reps
Rest between sets.
Loads are: Set 1- 65% of 1RM, Set 2 - 70%, Set 3 - 75%, Set 4 - 80%
#3 Do 2 rounds of:
Tire Pull with 100 lbs in tire - 25 meters
Run 400 meters
BB Front Squat with a 3 second PAUSE at the bottom of each rep - 5 reps
Rest between rounds.
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