Warm-Up:
3 x
3 Inchworm in Place,
6 Single Leg Floor Touch,
12 Bird-Dogs,
6 Reverse Hand Push-Ups on the Wall (or box),
3 Burpees

Beginning Group

Prep Sets:
4 x 1 Hang Power Extension + 1 Hang Power Hi-Pull + 1 Hang Power Clean + 1 Power Jerk
Work Sets:
~8 x 1 Hang Power Clean + 1 Power Clean + 1 Power Jerk

Intermediate & Advanced Groups

Prep Sets:
3 x 1 rep of Two-Position Drag & Hi-Pull + 1 Hang Power Clean + 1 Power Jerk + 1 Split Jerk
Work Sets:
6 x 2 Cleans + 1 Split Jerk (no more than 80%)

Assistance (All Groups):
4 x 3 Elevated Clean Deadlifts (@ 80%, or last clean & jerk weight)
– perform clean deadlifts standing on 15lb bumper plate (minimum), hitting full extension (with shrug if desired)

Team Met-Con:
10-8-6-4-2 Plate Get-Ups & Plank Hold w/ Burpee Penalty
– perform 3 burpees per broken plank, but only once all team members have completed their Get-Ups and Plank Holds (but before time is called)