A. GENERAL (4:00)
EMOM x 4:00
Odd: 0:50 Jumping Jacks
Even: 0:50 Plate Devil's Press

B. MOBILITY/ACTIVATION (2:00)
PNF Thoracic Extensions
5 Reps

5 Seconds Press Down, 5-7 Seconds stretch down

C1. SPECIFIC (10:00)
- 5 Shoulder Press
- 5 Behind The Neck Shoulder Press/Push Press
- 5 Tall Push Jerks, Focus on Elbow Position: (In push jerk position)
- 5 Pause Push Jerks, Focus on Torso Angle, Pause in dip 2-3 seconds
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- Ramp up for Part A

C2. SPECIFIC (6:00)
Power Clean & Jerk
- 5 Romanian Deadlifts
- 5 Muscle Cleans
- 5 Tempo Power Cleans
- 5 Pause Clean and Jerk, Pause at receiving of the clean
----
- Ramp up to workout weight

10 Rounds for Time
10 Burpees
5 Clean and Jerks @ 95/65 lbs

RX+ 135/95 lbs

Score: Time
TC: 10:00
Kilograms: 43/30, Beg: 20/15, Int: 35/25

Scaling options
Beginner
5-7 Burpees
3-5 Clean and Jerks @ 45/35 lbs

Intermediate
10 Burpees
5 Clean and Jerks @ 75/55 lbs

Every 2:00 x 6
25' Handstand Walk
2 Wall Walks