You have your choice for this workout. Both will give you practice with some basic body weight movements and barbell cycling, one is just a little more technical than the other with a little bit of higher volume as well. Choose which ever one best suits your goals and skill set and have fun with it!
4 Sets at a challenging Weight
3 Front Squats + 1 Split Jerk
A) 5 Rounds of “Cindy” + 10 Power Clean and Jerks (135/95)
Cindy = 5 Pull-Ups/10 Push-Ups/15 Squats
B) 5 Rounds of “Mary” + 10 Power Clean and Jerks (135/95)
Mary= 5 HSPUs/10 Pistols/15 Pull-Ups
3×10 Clean Grip RDLs