Warm-up
3 rounds at an increasing pace
10 Empty Bar Thrusters
10 Empty Bar Overhead Alternating Reverse Lunges
10 Lateral Burpees Over the Empty Barbell
45-60 second Push-Up Plank Hold
Rest as needed
Push Jerk Technique
Weightlifting
Power Clean & Jerk (Clean Lift Off + Power Clean + Jerk)
E2MOM for 7 sets.
*Build over the sets
Metcon
Metcon (Time)
3 RFT
30 S2OH (95/65)
30 Bar Facing Burpees
*16 min cap
