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
1x Clean Pulls + 1 Power Cleans + 3 Squat Cleans
Note: (:03-:05s tempo) as needed on the pull, catch, and/or squat
B) Metcon (14m CAP)
Fitness
2-3 RFT
10 Ring Rows
20 Air Squats
30-60 SUs
Performance
3 RFT
10 Pull Ups
20 WB (20/14)
30 DUs
Sport
3 RFT
10 C2B
20 WB (30/20)
50 DUs