A
Clean complex
6 sets (1+1+1+1)
Pause Clean deadlift to mid thigh +
Clean pull from that mid thigh position +
Clean +
Push jerk
B
Back rack Box step ups
10-10-8-8-6 (total reps)
C
Emom 20
Min 1: 5-10 parallette shoot throughs to L
Min 2: Gorilla rows x 20 (10/10)
Min 3: ring curls x6-10
Min 4: weighted (DB) hip thrusts x10
Min 5: GHD hip raise x10