WARM UP

2 Min Row Bike or Jump Rope

3 Min AMRAP
10 Deadbugs
10 Pushups
10 Beat Swings
10 Russian Swings

Thoracic Rotation

1 RNFT
5 RDLs
5 Below Knee Clean Pulls
5 Hang Power Cleans
5 Push Jerks

Front Rack MOB with Barbell

PART 1:

3 Min EMOM
1 Clean Pull + 1 Hang Power Clean + 1 Power Clean

3 Min EMOM
1 Power Clean + 2 Push Jerks

3 Min EMOM
1 Power Clean + 1 Push Jerk + 1 Power Clean + 1 Push Jerk

Use PART 1 to focus on hitting every part of the lifts correctly. Start light, add some weight when appropriate. The intention is not to max out, a successful practice session would be keeping the bar close, arms straight, racking the bar with a solid grip and proper overhead position!

Keep the weight light and focus on moving fast!

PART 2:

FITNESS/SPORT

Get a Partner using the same barbell weight.

20 Min EMOM
Min 1: 5-8 Ring Dips or 5-8 Stand Dips or 15-20 Pushups
Min 2: 30-50 DUs or 0:45 Sec Jump Rope
Min 3: Max Power Clean and Push Jerks 135/95 or 115/75 or 95/65 or 75/55
Min 4: Rest

*Sub Straight Leg Ring Rows x 8-12

PART 3:

3 Rounds NFT
0:30 sec Alternating Prone Shoulder Taps
0:30 sec Side Plank on Right Arm Extended
0:30 sec Side Plank on Left Arm Extended
0:30 Rest