Essentials:
A.
12 min EMOM
Hang Power Clean x 2 reps
B.
25 min AMRAP
Bike x 15/10 cal or Row x 21/15 cal or Ski x 15/10 cal**
Burpee x 15 reps
Kettlebell Swing x 15 reps
**Choose one of the 3 and stay with that one for the whole 25 min.
Fitness:
A.
12 min EMOM
Power Clean From Blocks @ Mid thigh x 2 singles 38-43%
B.
25 min AMRAP
Bike x 15/10 cal or Row x 21/15 cal or Ski x 15/10 cal**
Burpee x 15 reps
Kettlebell Swing x 15 reps 55/35
**Choose one of the 3 and stay with that one for the whole 25 min.
RX+: 70/55
Performance:
A.
12 min EMOM
Banded Power clean x 2 singles 40% + 1 side red band
B.
25 min AMRAP
Bike x 15/10 cal
Burpee x 15 reps