1) WARM-UP:

Stretch

Mobility: PVC Front rack 2 x 15 sec, PVC pass throughs x 10, PVC OHS x 10

2 Rounds:

5 x Power Clean

5 x Front Squat

5 x Push or Split Jerk

2) OLYMPIC LIFTING: Clean and Jerk

Alt. EMOM 12:

Cleans (squat or power) x 3 (3 sets @70%, 3 sets @72%)

DB Push or Split Jerk x 5

3) METCON: For Time

22-16-10

Hang Clean and Jerk @135/95 (Rx+ 155/105, scaled less than or equal to 115/75)

Single Arm DB Thruster @50/35 (Rx+ 70/50, scaled less than or equal to 45/30)