Mobility: glute roll-out with ball or roller

Barbell warm-up

EMOM x 16

Even: Hang power clean + hang clean + clean + jerk (split or push)

Odd: 3 MU’s  (scale to jumping MU’s or 3 strict pull-ups/ring rows + 3 strict dips)

Rest, then cash out:

3x250m row with 3:1 rest