WOD
Warm-up
Banded Stretches (Upper)
Dynamic Warm-up
Clean Progression
Strength
1 Hang Power Clean + 1 Front Squat + 1 Hang Clean
6 Sets – Building to a heavy, but perfect, top set set.
Conditioning
EMOM for 12 Minutes (4 Rounds):
(1) 10/8 Calorie Row | 15/12 Calorie Row
(2) 3 Power Clean + 3 Front Squat (115/85) | (165/105)
(3) 6 Burpee Over Bar | 10 Burpee Over Bar