Prep
2 Sets
Jump rope (singles or Doubles) / Jumping Jacks x 30-40 reps
Single Leg RDL x 7 per leg
Kneeling thoracic Stretch x 30 sec
Vertical Jump x 7 reps
2 Sets
With Stick / PVC / Barbell
RDL to Knee x 5 reps
Hang Muscle Clean x 5 reps
Hang Power clean x 5 reps
Front Squat and ¼ x 5 reps

At Home
A.
12 min Emom
1.7 Hang Power Clean From Above the Knee + 5 Jerk
2.7 Clean Deadlift + 5 Front squat

B.
For time:
Bear Crawl x 200ft
Burpee Tuck Jump x 18 reps 24/20
Jumping Jacks x 100 reps

At the Gym
A.
4 Sets
5 Complexes ( 1 Hang Power Clean + 1 Front Squat); on the last complex perform 2 Jerks after the front squat.
*Rest 10 sec between complexes
On the 3:30 min

B.
For time:
Deadlift x 21 reps 275/185
Burpee Box Jump Over x 18 reps 24/20
Double Unders x 100 reps