Warm up:
2 Rounds with empty barbell
5 Deadlift
5 Tall muscle clean
5 Elbow punches
5 Front squat
5 Sots press
5 Tall clean
Then …
Weighted Shoulder External Rotation off knee x 10 ea.
Tabletop Lat Stretch x 1 min.
Strength:
10 Min EMOM
1 Clean & Jerk
Increase every 2nd set
Accessory:
3 sets:
KB V-Up x 10
KB Half Kneeling Chops x 10 ea.
KB Russian Twists x 10 (2 count)
30-20-10
Swings 70/53
Burpee over KB