Prep
3 Sets
Staggered stance Good morning with stick/ PVC/ Barbell x 7 reps per side
Scorpion Stretch x 7 reps per side
Squat Pull downs x 7 reps
Vertical Jump x 7 reps
At Home
A.
9 min Emom
3 Hang Power Clean + 3 Front Squats + 3 Jerk
Stick / PVC / Barbell
B.
24 min Amrap
Inchworm Push Up x 6 reps
Burpee x 6 reps
V-Ups x 12 reps
Squat Jump x 12 reps
At the Gym
A.
3 Sets
Complex (1 power clean + 1 Hang Power Clean + 1 Front Squat + 1 Jerk ) x max reps 1 min
Choose a difficult but doable weight , about 80-85% of a power clean or jerk max
On the 3 min Marks
B.
24 min Amrap
Bar Muscle ups x 6 reps
Thruster x 6 reps 125/85
Toes to Bar x 12 reps
Kettlebell Swing x 12 reps 70/55