General Warm-up
Mobilize for 5 minutes
Row, bike, or run for 2 minutes
15 Hip Extensions
10 Med Ball Cleans
10 Push-ups
10 Strict Pull-ups

Clean & Jerk Warm-up
5 reps each w/ empty barbell
Tall Clean High-Pull
Muscle Clean
Front Squat
Tall Clean
Press Behind the Neck
Jerk Drive
Push Press
Tall Jerk

Clean & Jerk
Every 2 min. for 5 rounds
2 @ 60%
2 @ 65%
2 @ 70%
2x2 @ 75%

Conditioning
For time:
1 Round:
800m Row
30 KB Swings (32/24kg)
30 Pull-ups
2 Rounds:
30 Cal Bike
30 Box Jumps (24/20")
30 Wallballs (20/14#)
1 Round:
800m Row
30 KB Swings (32/24kg)
30 Pull-ups

Extra Work
Gymnastics Conditioning
A. 1 sets of 20 unbroken muscle-ups
B. 2 sets of 12 unbroken muscle-ups
C. 3 sets of 8 unbroken muscle-ups
D. 4 sets of 7 unbroken muscle-ups
E. 5 sets of 5 unbroken muscle-ups

*Programming modified from Ben Bergeron's CompTrain