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:
10 Min EMOM
1 Power clean + 1 Thruster
Increase every other minute
Workout:
5 RFT
Run 200
10 T2B
8 DB Hang squat clean 50/35
Accessory:
3 sets:
10 Lying external shoulder rotation
10 DB Pullovers off a bench
10 Half kneeling KB chops (10 ea. side)