A) E2MOM x 20 min (10 sets) – Clean & Jerk

Set 1&2: 2 @ 50-60%

Set 3&4: 1 @ 60-70%

Set 5&6: 1 @ 70-80%

Set 7&8: 1 @ 80-90%

Set 9&10: 1 @ 90+%

 

B) 3 rounds for efficiency:

– 1 lap heavy sled drag (forwards & backwards)

– 15 standing lateral medball tosses (use concrete wall)

– 20 handstand shoulder touches

– 30 sec AMRAP BB hip extensions from ground (95-135/55-95)