Skill: Clean and jerk complex 

4 min EMOM: @ 65-70% clean, beginners go lighter-work on form

Every min:

1 power clean

1 hang clean

1 jerk (split or push)

 

Strength: Front Squat/Hollows

10 min EMOM:

Odd: 5 front squats @ 60%

Even: 8-10 Hollows

 

WOD: 3 RFT

25 wall balls

15 sit ups

10 power snatch 95/65

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