At Firewall Workout:

EMOM x 10:
3 TnG Clean and Jerks

For Time:
30 Clean and Jerks

At Home Workout:

EMOM x 16:
Minute 1 – :40 Right Side 3 Point Plank
Minute 2 – :40 Left Side 3 Point Plank
Minute 3 – :50 Hamstring Bridges (:02-:04 pause)
Minute 4 – :50 Russian Twists

5 Rounds For Time:
10 Alternating DB Power Cleans
20 DB Push Presses

Goal: <5:00
CAP: 9:00
STIM: This is a long sprint! Come out fast and maintain that pace with proper form. DB comes all the way to the ground each rep for the power cleans. Try to switch hands when the DB is in the air rather than on the ground. The Push Press is 10/arm – 10 on one arm then on the other.