Warm Up
Coach’s Choice

Mob
Athlete’s Choice

A. Clean Complex
Every 3 minutes, for 15 minutes (5 sets):
Clean + 2 Front Squats

*Sets 1-3 = 1 rep @ 70% of 1-RM Clean
*Sets 4-5 = 1 rep @ 80%

When the running clock reaches 15:00…

Every 2 minutes, for 4 minutes (2 sets):
Clean x 1 rep @ 85% of 1-RM Clean

B. With a partner
8RFT - Divide as required
80 Double Unders
6 Power Snatch (135/95)
Up and Back Prowler Push
Up and Back HS Walk
6 Power clean and Jerk (155/110)

C. For Time
60 Alternating Single Arm Dumbell Hang Clean and Jerk (50/35)
EMOM 5 Burpees

D. Accessory
Tempo Ring Dips (3333) 3x6
Tempo Narrow Grip Chin Ups (3333) 3x6

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