7×1 Three Position Cleans (floor, hang, power pos) + 1 jerk
Then
12 min alt EMOM –
0:00- 10 alternating DB or KB Snatches 53/35
1:00 -10 single DB or KB thrusters (5 on one side 5 on other)
2:00 – 10 DBell or KB overhead lunges (5 on one side 5 on other)