A. Find a technical heavy single in the following:
Squat clean with 3s pause in catch + 1 push jerk (No pause) + 1 push jerk (3s pause in catch)
-Beginners can pause between jerks, advanced can TnG
B. EMOM x 12mins
MIn 1: 12-15 Dual KB Push Press 24/16
MIn 2: 30s Burpee box step ups
Min 3: 15 Medball squats 15/10