Warm-up:
2 rounds:
5 Hang Power Cleans
5 Front Squats
5 Jerk-grip OHS
WL:
1) 5x1 Power Clean @80% of 1RM
Strength/Skill:
2A) Front Squat 5x2@70-80% of 2RM (reps should be fast)
2B) 3xME UB muscle-ups
OR
2C) 4x5 strict pull-ups
Conditioning:
3) 20” AMRAP:
10 Turkish get-ups (5 each arm)
20 1-arm thrusters (10 each arm)
30 Burpees
Accessory:
Tabata Hollow hold
Tabata side plank weak side
Tabata side plank strong side