12 minute to work on a 3-Position Clean (Mid-Hang
– half way down the thigh, Hang – just above the knee, Low Hang – 2″ from the floor) + Jerk. EMOM for 5 minutes: 1 3-Position Clean + 1 Jerk @ 85% of max from #1. A) 4XME Kipping Dips B) Back Squat: 4X8@75% quick up and down with no pause every set, rest 90 sec 7 rounds of: Row 250m 14 Wall Balls 20/14# 7 Power Snatches 115/75# Rest 1:1 **Treat every round like a sprint**
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