Fitness-
A. EMOM x 6 min - 3 position Clean (high hang, hang, floor)
B1. Back Squat x 6 - 8 reps x 4 sets; building from 75% 1rm back squat
B2. Elevated Ring Row x 3 @ 2221 tempo x 4 sets
+
For Time
40 Goblet Squats (53/35)
50 Tuck Ups
60 KB Swings (53/35)
Performance-
A. EMOM x 6 min - 3 TnG Power Cleans @ tough weight
B1. Back Squat x 8.8.6.4; start at 70% 1Rm and increase 5% each set
B2. MU x Amrap UB x 4 sets or CTB Pull ups x AMRAP UB x 4 sets
+
For Time
20 Back Squats @ Bodyweight
40 TTB
60 KB Swings (70/53)
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