Warm-up: 5# plate shoulder series, clean grip pull backs, strict press + push press + jerk to ensure good shoulder path
A. 16min EMOM – odd: 1 clean, even: 1 clean and jerk — you pick the weight!
B. Back squat – 3RM pause squat (full dead stop in the bottom). Then 1 set of max reps at 90% of that number, normal speed
C. 4 rounds: 2:00 per round with 1:00 rest — 10 ball slams, max evil wheels with remaining time