A. 4 Rounds for Quality (shoulder + glute prehab)
8 DB external rotations/arm @ 3011
10 KB single leg glute bridges/side
20 banded monster walks forward + backwards
B. EMOM stations x 5 rounds (15min)
COMP
EMOM
#1 – 15 Burpees
#2 – 5 Powercleans TnG @ 70/50kg
#3 – 5 Push Jerk @ 70kg/50kg
x 5 rounds
RX
EMOM
#1 – 12 Burpees
#2 – 5 Powercleans TnG @ 60/40kg
#3 – 5 Push Jerk @ 60/40kg
x 5 rounds
FITNESS
EMOM
#1 – 8 Burpees/Nurpees
#2 – 5 Hang Powercleans TnG @ weight of choice
#3 – 5 Push Jerk @ weight of choice
x 5 rounds
C. Hanging Strict Knee Raise Hold ALAP x 3, rest 60 sec