Prep
2 Sets
Sorsean Hold x 30 sec
Quadruped Kick threw x 5 per leg
Seated Box Jump x 5 reps
Dual Kettlebell Front Squat Hold x 20 sec

Essentials
A.
6 Sets
Power Clean + Hang Power Clean + Front Squat
Weight should stay light to work on mechanics and speed of barbell
On the 2 min Marks

B.
10min Emom
Back Squat x 1 rep
*For the first 5 sets the weight on the squat should build from a light/ moderate to what feels heavy for the day. For the last 5 sets the weight should stay at that same heavy across those sets.

C.
For time:
Power clean x 10 reps
Power Clean x 8 reps
Power clean x 6 reps
Power clean x 4 reps
Each set the weight should increase by 5-10lbs . Figure out a tough but doable end weight for the last set and do the reverse math to figure out what each barbell weight should be
*9min cap*

Fitness
A.
6 Sets
Power Clean + Hang Squat Clean + Squat Clean
70%,75%,80%,80%,80%,70%
On the 2 min Marks

B.
10min Emom
Back Squat x 1 rep
*For the first 5 sets the weight on the squat should build from a light/ moderate to what feels heavy for the day. For the last 5 sets the weight should stay at that same heavy across those sets.

C.
For time:
Power clean x 10 reps 55%
Power Clean x 8 reps 65%
Power clean x 6 reps 75%
Power clean x 4 reps 85%
*9min cap*