Warm up workout:
5 rounds of
:45 per station for reps
Double KB Thruster
Burpees
Box Jump
Warm up 2:
Barbell Complex (2 rounds)
3 hang muscle cleans
3 high hang squat cleans
3 hang squat clean
3 jerks
Lifting:
20 Minute EMOM
1 hang squat clean
Workout:
16 Minute EMOM Alternating exercise each minute
16 Alternating DB bench press
16 Alternating jumping lunges
16 Single arm ring rows
16 Alternating Dumbbell box step ups