A. Dynamic Stretches
B. (3 rounds)
15 front rack turnovers
Rest 30 seconds
20 second front rack hold (hook grip)
30 second reverse grip dead hang
C. (For time)
5 power cleans 95/135lb
5 power cleans 115/165lb
5 power cleans 125/185lb
5 power cleans 145/205lb
5 power cleans 155/225lb
5 power cleans 165/245lb
5 power cleans 175/265lb
-then immediately-
20 power cleans 95/135lb (no broken sets under 10)
D. (5 rounds)
10 v-ups + 5 hollow ups + 10 second hollow hold
(Complex must be unbroken; rest as much as needed between sets)
E. Static stretches
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