Warm Up: 6:00 EMOM

3 clusters

3 sit up to straddle

3 dive bomber pushups/strict pullups (alternate sets)

 

Mob: Roll quads, lats, shoulders; Oly Wall Squat.

 

Lifts:

      A.  Complex: Clean Pull + Hang Clean
            
Work up to a heavy 2+2, then perform
             
2+2 @ RM
             2+2 @ 95% RM
             
2+2 @ 90% RM

       B.   Clean Pull
             Work up to a heavy 3, then perform
              3 @ 3RM
              
3 @ 95% 3RM
              3 @ 90% 3RM
      

        C. Muscle Cleans
            
3x3 @ 7-8 RPE

       D. Good Mornings
          
3x4 @ 7-8 RPE

Conditioning: 10:00 EMOM
Odd Minute:   3 HSPUS
                       
15 Squatjacks

Even Minute:  Ring L-Sit   

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