Warm-Up
400m Run Together
Then
8 minute EMOM, Rotate each minute:
Minute 1: 25 feet high knees, 25 feet butt kicks
Minute 2: 5 Romanian Deadlifts + 5 Tall Muscle Cleans, +5 Strict Press, Empty Barbell
Minute 3: 5 Inchworm to Hollow + 10 Hollow Rocks
Minute 4: :40 Second Elevated Prayer Stretch

Workout Primer

3 Sets, Progressing loads to just under weight

Hang Power Clean + Push Press

Low Hang Power Clean + Push Jerk

Power Clean + Push Jerk

Rest 1:00 b/s

Then 
3×3 Quick Singles Working up to working weights
Practicing efficiency of foot work and the catch in the dip to the drive into extension and redip underneath the barbell.

“Strength and Honor”

For Time:
Work 3:00 On/1:00 Off
400m Run
-Max Clean & Jerks remaining time
Barbell: 185/125lbs (84/57kg)
Level 2 155/105 Level 1 60 percent of your 1 rep, Master 115/85
**Keep going until you reach 30 Clean and jerks
Score = Total Running Time on the Clock
Goal: 14:00-19:00

Time Cap: 6 Sets / 23:00 minutes

Stimulus: Barbell Conditioning

RPE: 8/10

Primary Objective: 6+ Reps per Round
Secondary Objective: Run Under 2:00
Run fast, lift heavy. This barbell should be on the challenging side, but we should be able to cycle the barbell in solid and smooth singles from the start. We want to see consistency on the run time from round to round, earning around 1:00 to push the pace on the barbell. To be clear, this is 3:00 on/1:00 off of work until you accumulate 30 reps of clean & jerks. Each 3:00 window starts with a 400m run, with whatever time remaining being used to work towards your 30 rep goal