PreHab: Scapular Activation, Hollow Body Holds

Warm-up: Barbell Complex, Toe to Bar Progression

Strength: Power Clean + Push Jerk + Hang Power Clean + Split Jerk

WOD:

Rx: For Time:
15 Toes to Bar
10 Burpees
5 Clean & Jerk
(70/75/80/85%)

Rx+: For Time:
15 Toes to Bar
10 Burpee to Target
5 Clean & Jerk
(75/80/85/90%)

Option 1: For Time:
15 Knees to Chest
10 Burpees
5 Clean & Jerk
(65/70/75/80%)

Option 2: For Time:
15 Hollow Rocks or Sit-ups
7 Burpees
5 Clean & Jerk
Moderate to Moderately Heavy)