Warm Up
6 Minute:
5 Kang Squat
5/5 Lizard Rotation
4/4 Odd Object Windmills
20/20 sec. Single Arm Overhead Carry

Skill: Clean and Jerk-Technique (Barbell / PVC only)
EMOM x 9 Minutes

1. 2 Clean High Pulls + 2 Hang Power Clean +2 Push Press
2. 2 Hang Squat Clean + 2 Tall Clean
3. 3-Position Squat Clean + 2 Split Jerk

Conditioning
2 Rounds alternating A1, A2
A1. 4-minute AMRAP
40 Double Under
12 Hand Release Burpees
10 Single Arm Thruster

– Rest 2:00 minutes –

A2. 4-minute AMRAP
160 Single Under
15 Burpees
12 SDHP

– Rest 2:00 minutes –

Todays Notes:
– Work at a hard pace as you have plenty of time to rest between intervals (1:1)
– Make a plan with a constant pace on each intervall and see if you can stick to it
– focus on exhale through the hole Workout
– keep all your movements clean

Weekly challenge:
Max Effort: Max Reps Air Squats without breathing