Warm-up
1 Mile Bike
2 Rounds
15 KB RDL
25’ Crab Walk
10 SA temp KB Squat (20X0) left
10 SA temp KB Squat (20X0) right

Skills
8 Minute to warm up to…
1RM Hang Muscle Clean (above the knee)
then…
EMOM for 9 Minutes
1-3: 5 Hang Muscle Clean @ 60% of 1RM
4-6: 5 Hang Power Clean @ 70%
7-9: 5 Hang Clean @ 80%

Strength
5 Minutes to warm up
heavy set of 10 Stiff legged deadlift (grip is between snatch and clean)
E2.5MOM for 4 Rounds
10 Stiff Legged Deadlift

Conditioning
Minute on, minute off for 12 Minutes
Max Calorie Bike