General Warm up:

6 min circuit –
20 plate toe taps
10 total box step-ups
5/leg cossack squats
5 strict barbell hi pulls
then, 2 sets:
5/arm elbow rotations –> 5 empty barbell front squats
5 hi hang muscle cleans –> 5 hi hang squat cleans
3 push press press –> 3 push press
3 split jerk –> 3 split jerk

CLICK HERE FOR THE WORKOUT EXPLANATION

A. E2MO2M for 5 sets (10 min):
– 1.1 squat clean and split jerk.
Build to a moderately challenging load.
No linking reps. :15 sec re-set btw reps.
Goal is not maximal load, but
something that challenges
your technique as you go. Take 2-3 warm up sets

before you begin

B. 4×2 min AMRAP:
– 15 box jumps @ 24/20″; 20/16″
– 15 KBS @ 32/24kg; 24/16kg

2 min rest btw sets.
Pick up where you left off.

*Score total rounds. Consider writing down number of reps you get each round

for consistency purposes.