(Photo: This highly technical, nearly medical textbook quality drawing depicts the start-to-finish sequence of a power clean. The red line indicates positional priorities/ common faults. Enjoy (there’s more where this came from… ).)
6 rounds of:
6 Kettlebell suitcase deadlift @ (up to) 1+1/2 BW
1 Farmer carry (20 yd. @ same)
6 Dip (Scaled to ability in each round)
1 minute rest
Farmer carry begins at the top of the 6th deadlift. Move quickly and in excellent positions, and maximize rest through smart breathing and strong focus. Scaled to ability = Each rep/ set/ movement poses a significant challenge for each athletes individual skill level; Put in what you expect to get out.
Then:
1 max rep set push-up
1 minute rest
1/2 of max rep set push-up
5 minutes jumprope
5 minutes Airdyne (Arms only)
Organize breathing, maintain focus and position, and move like you mean it. Max rep sets: Position considered, always work at least a few reps past comfort and convenience.