10 min Warm-Up

Then:

Stretch

Then:

Active Warm-Up
3×5 Wall Squats
3×8 KB Swings (light-moderate weight)
3×8 Goblets Squats (lightmoderate weight)
3×5 Box Jumps

30 sec rest in between sets

Then:

Warm-Up – Hang Clean
3-5×6-8

1 min rest in between sets

Then:

Hang Clean
5×5 @70-75% of 1 rm

2 min rest in between sets

Then:

EMOM for 12 mins
Even min – 15x Thrusters @43kg/95lbs
Odd min – 15x Burpees Over Barbell

Then:

3-5 min rest

Then:

Stretch

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