Buy in: 5 reps unloaded barbell clean progression. Mobilize.
Find your max clean and jerk. Squat not required.
Buy in: High five a trainer!Remove your sleeves.Salute the flag. Tabata shoulder progression with 2.5 or 5#plates. Lateral raises, front raises, rear delt flyes, push backs, repeat. Mobilize.
Bench Press: 1x5@65%,2x3@75%,1x max reps@85%
finisher: Run the getBUILT mile
Buy in: unloaded barbell complex-8 reps each of thrusters,hang power cleans,back squat, behind the neck strict press, hang power snatch, rdl.
Thrusters: 1x5@65%,2x3@75% 1x max reps@85%
then for time:
15 reps: thrusters, power snatches, run 200 meters
12 reps: thrusters, power snatches, run 400 meters
9 reps: thrusters, power snatches, run 800 meters