1) WARM-UP:

Stretch

Mobility: Band hip 2 x 15 sec, Good morning with twist x 10

2 Rounds:

4 x Hang Power Clean and Push Jerk

3 x Front Squat

2 x 2-position squat clean

2) OLYMPIC LIFTING: Clean and Jerk

EMOM 12:

Sets 1-3: High Hang Power Clean x 2 + Push Press

Sets 4-6: Above Knee Power Clean x 2 + Push Jerk

Sets 7-9: Below Knee Squat Clean + Split Jerk

Sets 10-12: Squat Clean x 2

3) METCON: EMOM 10 (if fall off pace it turns into an AMRAP)

BB S2OH x 20 down to 2 @45/35 (Rx+ 75/55, scaled DB)

Pull-ups x 1 up to 10 (Rx+ C2B with weighted vest, scaled jumping or band)

Air Squats x 10 (Rx+ weighted vest)

—immediately followed by—

30/24 Calorie Buy-out Row, Ski or Bike

*two scores: rounds and reps in EMOM and time for completion of calories