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

1x Clean Pulls + 1 Power Cleans + 3 Squat Cleans

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

B) Metcon (14m CAP)

Fitness

2-3 RFT

10 Ring Rows

20 Air Squats

30-60 SUs

Performance

3 RFT

10 Pull Ups

20 WB (20/14)

30 DUs

Sport

3 RFT

10 C2B

20 WB (30/20)

50 DUs