092120

Warm-up:
10 Pass through
10 Leg Swing
5 Deep Squat Complex
5 Up/Down Dog
10 Single-leg V-up
10 Cossack squat
With an empty BB
10 Top down DL
8 Muscle clean
6 Front Squat
6 BTN Push press
3 Hang squat clean & jerk
3 Squat clean & jerk

WOD:

A) 8 minutes to build to a heavy Squat Clean & Jerk

B) EMOM for 15 minutes (5 sets)
Minute 1: 6 UB Power clean & jerk (135/95#, scale to a weight that you can do all 6 UB with)
Minute 2: 6-12 Strict T2B
Minute 3: Rest

Home WOD/Zoom:
A) EMOM x 6
3 (DB squat clean + step up (L/R) + Jerk)

B) EMOM for 15 minutes (5 sets)
Minute 1: 6-8 DB power clean + Push press
Minute 2: Max V-up
Minute 3: Rest

Mobility:
1:30 Couch Stretch