Essentials:
A.
12 min EMOM
Hang Power Clean x 2 reps
B.
6 Sets
1 min AMRAP
Air Squat x 10 reps
Jump Squat x 10 reps
Row x Max Cal Remaining Time
Rest 2min
Fitness:
A.
12 min EMOM
Power Clean From Blocks @ Mid thigh x 2 singles 40-45%
B.
6 Sets
1 min AMRAP
Air Squat x 10 reps
Jump Squat x 10 reps
Row x Max Cal Remaining Time
Rest 2min
Performance:
A.
12 min EMOM
Banded Power clean x 2 singles 43% + 1 side red band
B.
6 Sets
1 min AMRAP
Air Squat x 10 reps
Jump Squat x 10 reps
Bike x Max Cal Remaining Time
Rest 2min