EMOTM 15 min:

THIS: 1 segmented clean grip DL + 1.1. power clean (:10 sec rest between power clean reps).  :02 sec pause at each position on the way up and down  for the DL.

THAT: 5-7 per side KB death march

OTHER: 3 per side tempo step ups @ 3131 

B. 3x 4 rounds for time with 2 min  rest after each set of 4 rounds:

3 power clean (rx: 135/93; 95/63)

6 push-up (find scale to ensure  consistent unbroken sets)

9 Air Squat 

Time CAP: 16 min. 

C. Optional Cookie: TABATA flutter kicks