Group Warm Up:
200 Double Unders or 3 Min DU Practice
w/ Barbell 45/35
5x Clean High Pull
5x Power Clean
5x Front Squat
5x Hang Squat Clean
5x Full Clean

Shoulder Band Resistance: 10-20
Rotator Cuff Band Resistance: 10-20

10 Mins to find a heavy set of the following
2x Hang Clean + 1x Jerk

5 Min EMOM @ 90% of complex above
2x Hang Clean + 1x Jerk

12 MIN E3MOM for 4 Rounds
3x Shoulder Press (Heavy – no misses)
ME Unbroken Ring or Bar Muscle Ups/Pull Ups (If you can’t go unbroken then do 5 good reps)

9 min AMRAP
10 shoulder to overhead 135/95
10 deadlift 135/95
30 double under

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