WARM UP

5-10 minutes of steady state cardio to get your heart rate up (row, run, bike, jump rope, etc.)

Add in 2-3 sets of any specific movements to warm yourself up for dynamic movement (broad jumps, Burgener warm up, etc.)

CIRCUIT 1

E2MOM: 10 Minutes

1 Power Clean + 1 Hang Power Clean + 1 Hang Clean

Notes:

Make sure you adequately warm up to for this clean complex. Start with the Burgener warm up, then begin your first working set
E2MOM: Every two minutes on the minute. After you complete your 1+1+1, rest the remainder of the two minutes before starting your next round

Notes:

Make sure you adequately warm up to push jerk. Start with a set of 10 with the bare bar, then add weight and decrease reps to 8, then begin your working sets of 4x5

AMRAP: 10 Minutes

10 Burpees

10 Thrusters (#95/65)

10 V Ups

Notes:

AMRAP: As many reps as possible
Complete the specified reps of the movement in the order listed, then return back to the top. Continue until 10 minutes is up
Suggested weights written as (Male/Female) - Adjust load as needed