DYNAMIC WARM-UP
1 set:
50 single-unders
20 air squats
10 PVC pass-throughs
10 PVC good mornings

1 set:
40 double-unders
15 PVC front squats
10 PVC around-the-worlds (5/side)
10 PVC Romanian deadlifts

1 set:
30 double-unders
10 PVC overhead squats
10 PVC Cuban presses
10 PVC staggered-stance Romanian deadlifts (10/side)

BARBELL WARM-UP
2 sets:
3 hang clean and jerks
3 thrusters
3 power snatches

RX

5 rounds for time:
12 hang power clean and jerks (75/115 lb)
9 thrusters
6 power snatches

INTERMEDIATE

5 rounds for time:
12 hang power clean and jerks (65/95 lb)
9 thrusters
6 power snatches

BEGINNER

5 rounds for time:
12 hang power clean and jerks (45/65 lb)
9 thrusters
6 power snatches

2 sets:
:30 foam roll IT band/side
:30 foam roll quads/side