Warm up:
2 Rounds with empty barbell
5 Elbow punches
5 Tall muscle clean
5 Front squat
5 Clean grip OHS
5 Sots press from rack position
5 Tall clean
Strength:
Every :90 for (5) sets:
1 Power Clean + 1 Hang Power Clean + 1 Jerk
Every :90 for (5) sets:
1 Power Clean + 2 Front squat
Accessory:
5 Tempo Chin ups or eccentric chin ups
8-10 Chest supported DB row
10-12 Plank shoulder taps
Workout:
15 Min AMRAP
5 Power Cleans 135/95
7 T2B
15 Wall Balls
10/7 Cal Bike