Warm-up:
2 Sets
12/12 Single leg hip thrusts
15 Meter high knee
15 Meter butt kicks
8/8 PVC figure 8’s

Strength:
EMOM for 3:00, 4 Power cleans (60%)
Rest 2:00
EMOM for 3:00, 3 Power cleans (70%)
Rest 2:00
EMOM for 3:00, 2 Power cleans (80%)
Rest 2:00
EMOM for 3:00, 1 Power cleans (1RM)

WOD: 10:00 AMRAP
20/20 Lateral bar hops
5 Hang clean and jerk (70% of todays 1RM PC)
40 Double-unders
20 Knees to elbow

*Notes: The jerk can be a push jerk or split jerk

Recovery:
Shoulders and Spine