EMOM 9 Mins
1 - Empty Barbell muscle clean + strict press
2 - Rolling to stand (candlestick squats)
3- 5 Hindu + 5 Super man rocks/Holds
Strength Clean & Jerk Complex
Every 90 Sec for 5 rds
1 Clean Lift off + 1 Clean + 1 Hang Clean + Push Jerk
Amrap 11 Mins
3 Bar Muscle Ups or 9 Chest 2 bar Pull Ups / Strict Pull Ups
6 Chest 2 bar / Pull up / Jumping
9 Burpee Over Ball
12 MB Cleans
