Clean Prep

2-3 sets with empty bar
3 hang muscle clean
2 hang power clean
2 power clean

Clean

5 sets
5-4-3-2-1 - build to heavy single

Snatch Pull

3 sets
4 reps @ 105% of best snatch

2 sets
4 reps @ 85% of best snatch

Back Squat

5 reps @ 65%
4 reps @ 70%
3 reps @ 75%

rest 2-3min

AER - 30/30

EMOM 24
1st - wall balls 20/14
2nd - DU
3rd - BBJO 24/20
4th - DL 155/105

the goal is to work for 30s of every minute and hit a number in the first round that you can hit in each of the following rounds.