WARM UP
50 Hand-to-hand swings (light weight)
40 Alternating floor press
30 Clean & jerk, switch hands each rep
20 Goblet squat
20 Halo
10 Armbars, 5 per side
MOBILITY & SKILLS
Hamstring – Hips – Low Back – Clean Warm Up
STRENGHT
EMOM 10 minutes
3 Power Cleans + 3 Front Squats + 3 Push Jerks #70% 1RM FS
Rest 5′
CONDITIONING
3 RFT:
40 Cal Row
20 Ring Push-Ups/Deficit Push-Ups
10 Hang Squat Clean 50/35
