Warm Up:

1 min jumping of choice (jumping jacks, ice skaters, rocket jumps, lateral hops)

3 Rounds:

:10 Bottom of sumo squat hold

5 Air squats with hands behind head and elbows forward (simulates front rack)

5 Sit-ups

5 Hang power cleans with NO weight (focus on opening hips completely)

Conditioning:

EMOTM x 15 Mins

1) 12 Hang Power Cleans

2) 9 Front Squats

3) 6 Toes 2 Bar/ Knee Raises or 12 Alt. Single Leg V Ups

Cooldown:

400 M Walk