3 Rounds, 30sec/ea:
Medball cleans
Ring rows
Football steps
Walking planks
Rest
10:00 cap:
1. Wrist mobilization (floor and dowel) 2:00/
2. 3x 5 Hang clean pulls
Hang power clean; 3 – 3 – 3 – 3 – 3 (building)
EMOM 20:00
1:00 : Power clean @ 70%
2:00 : 6 Front squat (same weight)
3:00 : Calorie row (12/10)
4:00 : 15 Back extension