Warm up

3 rounds, with an empty barbell:

10 clean & jerks

5 pause front squats

Clean & Jerk complex

E2MOM for 7 rounds

1 squat clean + 1 BTK Hang squat clean + 1ATK Hang squat clean + 2 split jerks

Use week 1 complex (11/22) as a reference, this time all cleans are squat cleans.

General physical preparedness

15 min AMRAP:

80 wall balls 20/14 lbs

80 alternating DB snatches 50/35 lbs

40 single DB overhead rear lunges 50/35 lbs

40 alternating pistols

EVF360

Part A

15 min alternating EMOM:

50 mountain climbers

20 pushups

10 burpees to plate

Part B

15 min AMRAP:

80 wall balls 20/14 lbs

80 alternating DB snatches 50/35 lbs

40 single DB overhead rear lunges 50/35 lbs

40 alternating pistols