Pre-game:
90/90 Breathing x10 breaths
Crossover symmetry
Warm-up:
EMOM for 5 minutes:
2 Clean and Jerk@50%
Strength:
1) 5x5 Hang-power Clean
***
2A) Deadlift 3x10 (no bounce off floor)
2B) Muscle-up practice (this will mean something different for everyone) If no muscle-ups, then pull-up or ring skill)
Conditioning:
3) For quality:
4 rounds:
2” ME Dubs
1” rest
Accessory:
4A) 4x8 GHD raise
4B) 4X20 V-ups