Warm-up

3 Rounds For Quality:
30s Ring Support
30s Deadhang Hold
30s Glute Bridge Hold
10 Split Stance See-Saw Dumbbell Strict Presses

Skill

1 Deadlift + 1 Hang Power Clean + 1 Push Jerk
EMOM x 8, building to moderate load
PAUSE at knees on deadlift, high hang on power clean, overhead in push jerk

Work

“Handle With Care”

15 Minute AMRAP:
30 Double-Unders, 15 Deadlifts
30 Double-Unders, 15 Hang Power Cleans
30 Double-Unders, 15 Push-Jerks

Bar @ 115/85

Home Gym

15 Minute AMRAP:
20 Jumping Jacks, 10 Deadlifts
20 Lateral Bar/DB Hops, 10 Hang Power Cleans
20 Mountain Climbers, 10 Push Presses