1) WARM-UP:

Stretch

Mobility: PVC Pass throughs x 10, OHS x 10, squat press x 10

2 Rounds:

10 x Alt. DB Snatch

8 x Cal Row/Ski/AAB

6 x Knee Raises

2) OLYMPIC LIFTING: Clean and Jerk

Alt. EMOM 6:

2 - Position Power Clean x 3

Dip Pause Push Jerk x 3

—2 min rest—

EMOM 5:

3 x Clean and Jerk @70% (Rx+ 75%)

3) METCON: AMRAP 3 x 3 rounds on 1 min rest

5 x Deadlift @225/155 (Rx+ 7 reps @275/185, scaled less than or equal to 185/125)

3 x HSPU (Rx+ Deficit HSPU x 5 @4/2”, scaled modified or 6 DB Strict Press)

1 x Muscle Up (Rx+ 3 reps, scaled C2B, regular or band pull-up)

*pick up where you left off each round