Warm-up: 3-in-3: Jumping Squat, Push-ups, OHS with PVC
Mobility: Anterior smash with lax ball, bar hang, wrist openers
Strength: EMOM 7 min @ 60-70% of max Clean/Jerk without dropping the bar: 1 Power Clean + 1 Hang Power Clean + 1 Hang Clean and jerk
Conditioning: Then 4 rounds for time (15 min timecap, RX is OFF) of :
- 8 Overhead squat (135/95lb suggested)
- 8 Box jump (24/20″)
- 12 Burpee C2B Pull-ups
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