A) Strength (20m to Complete)
Fitness
4-5 Sets
8-10 High or Low Hang Power Cleans (:03s pause in set up and catch positions)
Performance/Sport
4-5 Sets Building in weight
2x Clean Pulls + 2 Power Cleans + 2 Squat Cleans
Note: (:03-:05s tempo) as needed on the pull, catch, and squat
B) Metcon (12m CAP)
Fitness
2 Rds For Time
200-400m Run
15 Air/Goblet Squats
10 Sit Ups or Knee Raises
Performance
2 Rds For Time
400m Run
15 Front Squats (135/95)
10 T2B
Sport
2 Rds For Time
400m Run
15 Front Squats (155/105)
10 T2B