MOBILITY

Ankles
Hips
Thoracic
First rib
Front rack
Wrists

1- JERKS

A) Pause jerk dip squat 3×5
Tall jerks 3×5
Jerks 3×5

B) Clean and jerk 7×1
building

2- BACK SQUATS

Back squat 1/10/1/20/1/30

rest as needed between sets

3- CONDITIONING

A) 3 Rounds
15 Kettlebell swings 32/24kg
10 Strict hand stand push ups
5 Rope climbs

B) 3 Rounds
15 Kettlebell swings 32/24kg
10 Strict Deficit hand stand push ups 12/8cm
5 Legless rope climbs

OPTIONAL EXTRAS

5 Rounds
40sec Hollow hold
20sec rest

Photo courtesy of gymnasticswod.com