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 (6) sets:
1 Power clean + 1 Hang power clean + 1 Jerk
Workout:
12 min AMRAP
5 Power Clean 155/105
7 Toes 2 bar
15 Push up
30 Double Under
Accessory:
3 sets
5 DB Shoulder external rotation
10 Bent over DB rear delt raise
12 Banded good mornings
Cool down:
Walk 800