| Warmup 10:00 Running clock: 3 clean and jerks up to strength weight :20 side plank/side :20 handstand hold–advanced athletes do freestanding practice |
| Strength Work 15:00 EMOM 1 Clean and Jerk at 70% If it’s feeling good, build in the last 5 rounds. |
| Workout :90 of work, :30 of rest for 5 rounds 19/15 cal row Max Dumbbell strict press in remaining time–1×30/20 (switch whenever) Rx+ 25/20 cals, 35/25 :75 cap on the row |
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