1) 3 rounds for time**:
6/4 chest to bar pull ups
30 double unders
4 – 5 push jerk (135/95lb)

**These movements are to practice speed. Find a way to make them faster.

2) Big Clean Complex:
High Hang Squat Clean
Hang Squat Clean
Ground Squat Clean
Push Press
High Hang Squat Clean
Hang Squat Clean
Ground Squat Clean
Push Jerk
High Hang Squat Clean
Hang Squat Clean
Ground Squat Clean
Split Jerk

Nate Schrader 
Kendrick Farris missed this at 245lb but apparently his video has been taken of the line.

3) 3 rounds for time:
15 CTB Pull Ups
15 Shoulder to Overhead (135/95)
15 burpees box jump overs (24/20″)
3 muscle ups
rest 5 min

If you don’t have muscle ups, do 10 stationary or ring dips. Don’t do bar muscle ups.

Optional session
If possible, do this seperate:
6 – 8 x 400m sprints
rest 3 min between
If times drop by more than 10 sec, stop the session.