Warm Up-
500M Row
40 walking lunges
40 high knees (watch this guy, https://www.youtube.com/watch?v=wYHOU9EJWdM
40 Pass throughs

Strength- Start this emom together
Every minute on the minute for 10 minutes do
-1 squat clean
-1 hang Power Clean
2 Jerks

*Figure out your starting weight before we start the emom

Workout of the day-

14 Minutes

10 toes to bar
100M Run
10 Burpee Box Jump Overs

Extra Core Work
30 seconds hollow holds
30 seconds rest
go for 6 rounds.