Essentials:
A.
12min EMOM
Hang Clean above Knee + Hang Clean below Knee + Front Squat + Jerk Empty Barbell
or ADAPT
B.
20min AMRAP
Single Unders x 40 reps
Box Jump step down x 30 reps
Dumbbell Thruster x 20
Fitness:
A.
12min EMOM
Hang Clean above Knee + Hang Clean below Knee + Clean + Jerk @40%
or ADAPT
B.
20min AMRAP
Double Unders x 40 reps
Box Jump step down x 30 reps 24/20
Dumbbell Thruster x 20 35/25
Performance:
A.
12min EMOM
Hang Clean above Knee + Hang Clean below Knee + Clean + Jerk @50%
B.
20min AMRAP
Double Unders x 40 reps
Box Jump step down x 30 reps 24/20
Dumbbell Thruster x 20 35/25