A. Warm Up
2 rounds
10 lunges alternating
10 burpee
10 emu bob
A2. Activation
10 barbell OH walking lunge or scale to single arm KB OH walking lunge
10 Empty bar thrusters
10 weighted lying Glute bridge
B. Strength
Power Clean and Jerk
2 reps OTM for 10 mins
C.
4x 3 min AMRAP with 1 min rest between
5 Burpees
5 hang PC @ 50/35kg
D. Cool down/ mobility