Warm-Up:
3 x
5 Pause Squats,
10 Dolphin Push-Ups,
5 Jump Squats,
10 Hip Bridges
5 PVC Pass Thru/Dislocates

Prep Sets:
1 x 5 Push Jerk + 5 Power Jerk w/ bar,
2 x 5 Power Jerk w/ light -to- moderate weight
– bar taken from the floor
– – reset between each rep; do NOT touch and go on the chest

Work Sets:
6 x 2 Power Clean & 1 Power Jerk
– no more than ~75% of max C&J if known

Finisher:
5 min AMRAP of 10 unbroken strict pull-ups + 30 flutter kicks/leg
– any round with less than 10 pull-ups, fill in the difference with band pull-aparts
– – those opting for band assisted pull-ups complete 5 assisted pull-ups (lightest band possible) + 10 pull-aparts