1. The "Joe Mills" Program (1+1+1 EMOM for 5 rounds)

Clean and jerk complex:

Set 1: 5 rounds – Every 60 seconds, perform:
1 clean + 1 front squat + 1 jerk (70%)

Set 2: 5 rounds – Every 60 seconds, perform:
1 clean + 1 front squat + 1 jerk (70% + 5kg)

Set 3: 5 rounds – Every 60 seconds, perform:
1 clean + 1 front squat + 1 jerk (70% + 10kg)

The percentages are only meant to be used as a guide…base your weight off of how you feel, but goal is for no misses.

2. WOD

"Clean Amanda"

 9-7-5 reps for time of:
Muscle up
Squat clean (60/40)