A. Warm Up
12 minute EMOM
1st – 35-45 second bike or row
2nd – 5/arm Single Arm DB Clean and Jerk
3rd – 3/arm DB Windmill
4th – 15 Banded Hamstring Curls @ 10X1 Tempo
*use same DB for C&J and Windmill
B. Strength
EMOM x 10mins – Clean and Jerk
Odd – 1 Slow Pull Power Clean + 1 Power Clean + 1 Hang Power Clean
Even – 1 Push Jerk + 1 Pause Power Jerk + 1 Split Jerk
*Ok to increase load as you go on these complexes
-then-
Clean Grip Deadlift
TnG Reps using Hook Grip 4,3,3;
*building from last week