Warm up:
2 Rounds with empty barbell
5 Deadlift
5 Tall muscle clean
5 Elbow punches
5 Front squat
5 Good mornings
5 Tall clean
Weighted Shoulder External Rotation off knee x 10 ea.
Tabletop Lat Stretch x 1 min
Side Plank x 1 min ea.
Metcon:
30 Min EMOM
1 – Bike 15/10
2- Power Clean + Hang Power Clean + Jerk (135/95)
3 – Ski 250/175
4 – Hang Power Clean x 2 + Front Squat x 2 (135/95)
5 – Rest