Buy In: Run 800. PVC Shoulder Dislocations x 10. Band freestyle for shoulders. 10 reps unloaded barbell thrusters.
Clean (full squat) and Jerk 1 rep
53# women/ 95# men
and so on. Once you fail, begin working your way back down the ladder in the same way. You will have 30 minutes to do work. This workout is not timed, but you are done after 30 minutes. In the event that you don't make it very far up/down the ladder, simply repeat until you feel you have had sufficient work. Rest as needed between reps.