Warm up: 3 rounds at an easy pace 200m Jog, 10 air squats, 20 mountain climbers, 20 foot duck walkPre-mobility: Barbell bottom squat x 2min 
Health and Fitness

Every minute, for 24 minutes (6 sets)

Minute 1 – 2 Turkish Get-Ups (alternate arms, perform slow and controlled – each rep should take close to 10 seconds or more)

Minute 2 – DB x2 Romanian Deadlift x 10 reps @ 2011

Minute 3 – Anti Rotation Press x 10 Left 

Minute 4 – Anti Rotation Press x 10 Right 
B. 3 sets:

3mins to complete 400m Run, then as many KBS in Remaining time

Rest 1 min 
Classic:

A. Every 2:30min x 7sets:

Clean and Jerk 

*Set 1 – 2 reps @ 70%

*Set 2 – 2 reps @ 80%

*Set 3 – 2 reps @ 85%

*Set 4 – 2 reps @ 90%

*Set 5 – 1 rep @ 95%

*Set 6 – 1 rep @ 95%+

*Set 7 – 1 rep @ 95%+ (potentially a new PR) 
B. In Partners, split reps as needed

3mins to complete 30 power cleans (RX 155/105, SC 95/65)

3mins to complete 30 power cleans (RX 185/125, sc 135/85)

3mins to complete AMRAP power cleans (RX 205/155, sc 155/105)
C. Optional: 3 sets:

C1. MB Russian Twist x 30 @1111, rest 10s

C2. Plank with feet on MB x 45s, rest 60s 
D. Mobility = T-spine smash, banded bully