Warm-up
3 Rounds of:
10 x Good mornings
10 x Ring rows
10 x Shoulder pass throughs

WOD
30 Mins EMOM of:
1 x Power clean (Athlete’s choice of weight.  Go up or down as required, but challenge your self.)

Core
3 x 1 Min Weighted Plank holds

Extra WOD
Rope climbs 4-4-3-2
2 Mins rest between rounds.