A. General
3 rounds
30 seconds machine
5-10 Prone pvc press
5+5 Barbell push press + push jerk
B. Mobility/Activation
world's greatest stretch
2x10/10
C. Specific
2 sets @ empty bar
3 Strict press @ ascending
10 Band pull apart
TC: 12 minutes
Score: Weight
Scaling options
Beginner
Tempo: 3.2.x.1
Intermediate
As written
5 rounds for time
20 Bar facing Burpees
10 Hang cleans 135/95 lbs
10 Shoulder to overhead 135/95 lbs
Rest 30 seconds
TC: 20 minutes
Score: Time including rest
KG: 60/43
Scaling Options
12 Burpee step over bar
10 Hang cleans 45/35 lbs
10 Shoulder to overhead @ 45/35 lbs
10 Hang cleans @ 115/75lbs
10 Shoulder to overhead @ 1115/75lbs
Feet elevated glute bridge
3 x 10/10