Pre-game:

90/90 Breathing x10 breaths

Crossover symmetry

Warm-up:

EMOM for 5 minutes:

2 Clean and Jerk@50%

WL:

1) 5x5 Hang-power Clean

Strength:

2A) Deadlift 3x10 (no bounce off floor, all sets within 90% of 10RM and above)

2B) Muscle-up practice (this will mean something different for everyone) If no muscle-ups, then pull-up or ring skill)

Conditioning:

3) For quality:

4 rounds:

2” ME Sandbag over shoulder

1” ME Dubs

1” rest

Accessories:

4A) 4x8 GHD raise

4B) 4X20 V-ups