Strength:

Low Hang Power Cleans 5×3 (just BELOW knee)

One second pause below knee AND in catch of each rep

Workout:

16 Minute EMOM

1- 2 Squat Snatches

2- :30 Forearm Plank

3- Echo Bike Calories 15/12

4- 5 1/2-Kneeling Single-Arm DB Press per arm + pause