Fitness -
A. EMOM x 14 min
Even - 2 clean DL + 2 hang squat Cleans
Odd - 5 dips
+
15 min AMRAP
400 m Run
10 Hang Power Cleans (95/65)
10 HR Push Ups
Performance-
A. EMOM x 14 min
Even: 3 TnG power Cleans + 3 front Squat
Odd: 2-3 muscle ups or 5 pull ups + 5 ring dips
+
15 min AMRAP
400m Run
5 Squat Cleans (165/105)
10 HSPU
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