A) Strength (20m to Complete)

Fitness

4-5 Sets

8-10 High or Low Hang Power Cleans (:03s pause in set up and catch positions)

Performance/Sport

4-5 Sets Building in weight

2x Clean Pulls + 2 Power Cleans + 2 Squat Cleans

Note:  (:03-:05s tempo) as needed on the pull, catch, and squat

B) Metcon (12m CAP)

Fitness

2 Rds For Time

200-400m Run

15 Air/Goblet Squats

10 Sit Ups or Knee Raises

Performance

2 Rds For Time

400m Run

15 Front Squats (135/95)

10 T2B

Sport

2 Rds For Time

400m Run

15 Front Squats (155/105)

10 T2B