Warm Up
EMOM 6 mins
3 EB snatch balance
3 Strict TTB
6 Cossack Squat

MOB
Athlete's Choice

WORK

A. Clean and Jerk
Every 2 minutes, for 20 minutes (10 sets):
*Sets 1-2 = 3 reps @ 60%
*Sets 3-4 = 2 reps @ 70%
*Sets 5-6 = 1 rep @ 80%
*Sets 7-8 = 1 rep @ 90%
*Sets 9-10 = 1 rep @ 95+%

B. Motor
Three rounds for time of:
Long Lap
50 Wall Ball Shots (20/14 lbs to 10′)
25 Burpees to 6″ Touch

C. Accessory
Three sets of:
Pronated-Grip Bent-Over Barbell Row x 15 reps
Rest 30 seconds
DB Tricep Kickbacks x 15 reps
Rest 30 seconds
DB Bicep Curl x 15 reps
Rest 2 minutes

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