Warm Up
Mobility
40’’ on each movement
Push up to downward dog-Slow Air squat-Plank hold
Push up to downward dog-Slow Air squat-Hollow hold
Push up to downward dog-Slow Air squat Arch Hold
Skill
I Round each minute
2 Rounds 3 muscle clean + paused split jerk – pause 3’’
2 Rounds 3 paused power clean + Paused split jerk – pause 3’’
2 Ronds paused clean +Front Squat+ Paused split jerk – pause de 3’’
Met Con
Clean and jerk 5-5-3-3-3-1-1-1-1 reps