12/2/23 power clean x 4

Warm up

1 minute row

30/30 second side plank

Then

5 rounds

1 wall walk

3 hang squat cleans (start with an empty bar and increase weight each round)

5 strict toes to bar

Strength

Power clean -build a heavy 4

Then

Power clean 3x2

Conditioning

For Time -10 minute cap

100/70 calorie bike

*EMOM including the opening minute

2 devils presses 45/25 lb plate (put abmat below the plate)