10 Jumping Back Squats
10 Single-leg RDLs, unweighted
10 Handstand shoulder shrugs
1) Starting at 70% of 1RM Power Clean and Power Jerk and adding weight every round, drop weight after first miss.
5 Touch and Go Power Clean and Power Jerk every 2 minutes for 10 minutes
rest 2 minutes
2) ME Hang Power Clean and Power Jerk at 85% of 5RM
Strength and Skill:
3A) Deadlift 5x5@65-75%, heavy and fast, rest 90 sec
3B) 4x10 Deficit Strict HSPU + ME UB Strict HSPU***, rest 90 sec
***Make the deficit hard enough that you have to break up the set, but can finish in under 90 seconds, then immediately after 10th rep, go into ME UB Strict HSPU (even if you just get 1 rep). If no deficit then reduce range of motion for ME UB set.
4) 10” AMRAP:
20 Burpee Box jumps
15 Chest-to-bar pull-ups