13-9-19

[fusion_text]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[/fusion_text][youtube id=”https://www.youtube.com/watch?v=Cw0YyyJ8Tgw” width=”600″ height=”350″ autoplay=”no” api_params=”” class=””][/youtube]