Warm-up: 10 minutes

• 15/12 Cal Row
• 10 PVC strict press
• 15/12 Cal Row
• 10 Squat Jumps
• 15/12 Cal row
• 10 Tempo Push Ups
• 15/12 Cal Row
• 10 Light DB hang clean and jerks (per arm)

Strength/Skill: EMOM

3 Power Clean + 3 Push Jerk, pick load Every 1 min for 10 mins.

Pick a weight you can go touch and go and unbroken with. Should be around 70% of 1RM C&J!

METCON: Reps for time

• 15-12-9 reps, for time of:
  • Clean & Jerk, 135/95 lbs
  • Chest-to-bar Pull-up

Scaling Options: Weight for these C&Js should be light so that you can stick to fast singles, scale C2B to regular pull ups, jumping pull ups or inverted rows if needed based on skill level.