Warm up:
400m run
6 tea cups, bear walk x 2
2 rounds: 6 push ups, 12 squats, 9 sit ups

Roll out 3-5 mins (figure out weights used for EMOM and OHS)

Skill: Clean and jerk complex
6 Min EMOM:
1 Clean (or hang clean)
1 jerk
60% clean: learning form, only increase weight if form is good.

Strength: Over Head Squat 12 mins
2x4 @70%
2x3 @75%
2x2 @80%
2x1 @85%

WOD:
5 min AMRAP
4 thrusters 135/95 (s1: 95/65, s2: 65/45)
8 Burpees

Rest 3 mins

5 min AMRAP
12 box jumps 24/20
6 Russian KBs 70/53

Mobility: Shoulders, Quads, Pigeon

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