A1. Take 10 minutes-
Barbell Complex, 5 Sets building up to 70% of 1RM Clean
A2. E.M.O.T.M-
10 Rounds: Perform 1 barbell complex @ 70% of 1RM Clean
Beginner/Intermediate: 1 Hang Clean Pull + 1 Hang Power Clean + 1 Front Squat + 1 Jerk
Advanced: 1 Clean Pull + 1 Hang Clean + 1 Front Squat + 1 Jerk
B. Take 10 minutes-
Crossbody 1 Legged RDL with KB or DB: 5 Sets of 8 per side
C. For time:
50 Wallballs 20/14lbs
50 Abmats with Med Ball
25 Med Ball Cleans
25 Abmats with Med Ball
*10 minute time cap