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.
3 Sets
Rope sit to stands x 3 rep
Single Unders x 50 reps
Ring Pulls x 14 reps
Row x 200 meters
Knee Ups x 10 reps
Run x 200 meters
Rest 3min

Fitness:
A1.
8 min
Build to a Heavy Hang Squat Clean 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.
3 Sets
Rope Climb x 1 rep
Double Unders x 50 reps
Strict Pull Up x 5/3 reps
Row x 200 meters
Toes to Bar x 10 reps
Run x 200 meters
Rest 3min
RX+: Legless rope climb

Performance:
A1.
8 min
Build to a Heavy Hang Squat Clean 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.
3 Sets
Pegboard x 1 rep
Double Unders x 50 reps
Strict Pull Up x 7/5 reps
Row x 200 meters
Toes to Bar x 15 reps
Run x 200 meters
Rest 3min