JUNKYARD DOG WARM-UP
Grab a partner for this one and have some fun…

P1: L-Sit on the floor with arms extended to make the letter T.
P2: 10 Reps (1 Rep = 1 Jump over an arm, 1 jump over the legs, 1 jump over the other arm)

After 10 reps, switch positions, after both have gone move on to part 2.

P1: Hold in the bottom of a push up on the floor until P2 jumps over, perform a push up and hold in plank as P2 crawls under.
P2: Perform 10 Reps (1 Rep = Jump over, crawl under)

then...

3 ROUNDS -- 3 REPS OF EACH...
1. Down and Up (torso vertical and fast drive!)
2. Elbows High and Outside (bar speed and keep the bar close!)
3. Muscle Clean (bar speed and finish!)
4. Clean Drop (fast feet!)
5. Hang Power Clean (jump + pull under!)

EVERY :30 FOR 20 MINUTES
1 Power Clean & Jerk

FOR RECOVERY
3:00 Slow Bike, Run or Walk
3:00 Foam Rolling Lats & Shoulders

(No Measure)