Warm up: 

  • Long Lap
  • 10 PVC Pass Throughs
  • 10 PVC Halos
  • Burgner Warm Up w/ PVC

Mobility:
1:00 min each side High Pigeon. 1:00 min each side Low Pigeon

Skill:
Clean and Jerk 12 min EMOM 2 reps w/ practice plates or 10# plates

Workout:
For Time:
Long Lap 
5 Hang Power Cleans
Short Lap
5 Hang Power Cleans
NJ Sprint
5 Hang Power Cleans 

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