1) WARM-UP:

Stretch

Mobility: PVC Front Rack 2 x 15 sec, PVC Ankle x 10 each

2 Rounds:

10 x OHS

10 x Push Press

10 x AbMat Situps

2) OLYMPIC LIFTING:

EMOM 5:

Clean x 1 (build in weight)

—1 min rest—

AMREP 1:

Cleans @70%

—3 min rest—

EMOM 5:

Snatch x 1 (build in weight)

—1 min rest—

AMREP 1:

Snatch @70%

3) METCON: EMOM 10

3 x BMU (Rx+ Wt. Vest, scaled 6 x C2B/Regular/Band)

6 x Pushups (Rx+ Wt. Vest, scaled knees)

12 x Air Squats (Rx+ Wt. Vest)