Warm Up:2:00 row or bike

2 easy rounds of: 7 box jumps 7 ring rows 4 inchworms 4 Cossack lunges each side 4 air chair swings

Two sets of: Pass Thrus in a Squat x 10 reps T-Spine Pulse on bench x 30 seconds

Barbell Warm-Up With an empty barbell, complete the following: Clean Grip RDL x 3 reps Clean Pull x 3 reps Power clean x 3 reps Front Squats x 3 reps with a 2 second hold at the bottom Tall clean x 3 reps Clean x 3 reps

Primer:

3 sets of 3 reps - build light load

1 muscle clean + 2 tall cleans

6:00 EMOM

1 rep clean @ 50% and build over 6 sets + 2-3 reps TTB

WOD

For Time

9 power cleans  135/95  95/65

20 TTB- sub ttb on the floor or tuck ups/v-ups

6 power cleans 155/105   115/75

10 TTB

3 power cleans 185/135   135/95

5 TTB