Essentials:
A.
10 Sets
Hang Squat Clean x 3 reps
On the 90 sec marks
*Prioritize Position, balance and stability even if this means a lot lighter weight or no weight at all*

B.
10 min EMOM
1. Goblet Squat x 10 reps as heavy as possible
2. Pike Up on Rower x 5-7 reps

C.
10 min EMOM
1. Chin Over Bar Hold x 10-15 sec
2. Lying Leg Lift Hold x 10-15 sec

Fitness:
A1.
8 min
Build to a Heavy Hang Squat Clean From Below the Knee but don’t exceed 85%
*Prioritize Position and speed even if this means a lot lighter weight*
-Then-
A2.
7 min
Take 90% of A1. and perform 7 singles from the ground

B.
10 min EMOM
1. Goblet Squat x 10 reps as heavy as possible
2. Parallette Pike Up on Rower x 5-7 reps

C.
10 min EMOM
1. Muscle Up (Bar or Ring) x 1-2 reps
2. Lying Leg Lift Hold x 10-15 sec

Performance:
A1.
8 min
Build to a Heavy Hang Squat Clean From Below the Knee but don’t exceed 85%
*Prioritize Position and speed even if this means a lot lighter weight*
-Then-
A2.
7 min
Take 90% of A1. and perform 7 singles from the ground

B.
10 min EMOM
1. Goblet Squat x 10 reps as heavy as possible
2. Parallette Tuck to Shoulder Bridge x 5-7 reps

C.
10 min EMOM
1. L-Sit Strict Muscle Up x 1-2 reps
2. Dragon Flag Hold x 10-15 sec