General Warm up:

8 min circuit –
5 no-push-up burpee to mountain climber per side
20 toe taps to plate
10 total OH plate lunges
5x 1-arm DB hi pull + 5x 1-arm DB push-press
20 plank hand taps to plate

 

CLICK HERE FOR THE WORKOUT EXPLANATION

A. 6 sets:
– 2x 1 and 1/4 Front squat + split jerk
@ 85% of 2RM split jerk
:90 sec – 2 min rest.

Same load across all sets. 20 min for part A.

B. EMOTM 12 min:
– 2 power clean and jerks @ 155/103; 135/93; 95/63
+ 6 box jump/step down OR 8 alt. box step-ups