PREHAB
Front Rack mobility work;
then empty barbell warm-up
3 rounds of:
8 deadlifts
6 hang cleans
4 front squats

STRENGTH
10 min EMOM:
1 Full Clean ~@90%

METCON
2 min AMRAPs (until 50 C&J’s are complete)
15/10 Calorie Row
+ Max Power Clean & Jerks in remaining time (135/85)
*Start over at the row every 2 minutes until you complete the required amount of reps
*20 min cap

EXTRA WORK
3 rounds:
:30 L-Sit Hang
:45 side plank (ea side)
1 min elbow plank