Dynamic Warm-up- Walking Lunges, Lateral Lunges, Inch Worms, Butt Kickers, High Knees, push-ups, air squats, broad jumps, burpees, arm circles, etc..
Strength: Work up to heavy 1 rep max Clean and Jerk
"Open Workout 11.3"
Complete as many rounds and reps as possible in 5 minutes of:
-Clean and Jerk (165#/110#)