Warm up
:30 on/:30 off for 5 minutes
Bear crawl
:30 on/:30 off for 5 minutes
Double under
EMOM for 5 minutes
12 burpees
A) find one rep max power clean plus push jerk. Then 1×95% and 2@90%
B)2 back squat every :90 for 15 min add weight until you get to a two rm for the day in your 9th or 10th set
C) 2 min on/2 min off for 12 minutes:
Row 200 m+5 HSPU+Max mu
D)2 min on/2 min off for 12 minutes:
Row 200 m+Max clean and jerks 225/135
E) at some point do class.