bean

Warmup
3 Rounds or 10 Minutes
20 Shoulder Pass Throughs => 10 Duck Walks forward and back => 10 Jumping Squats => 10 Ring Dips => 10 Walking Lunge per leg => 20 seated plate twists

Strength 1
Spend 10-15 minutes working up to a heavy Clean and Jerk

Strength 2
Two sets of max reps of:
60 seconds 165/110 # Clean and Jerk (this is serious RX. Absolutely scale as necessary)
Rest 60 seconds

WOD (more of a cooldown)
3 Rounds for time of:
50 Abmats
400M Run or Row