Fitness:

A.) KB Clean and press 5 L/R

EMOM – 6 min.

B.) 10 min AMRAP

5 WB (20/10)

20 singles

5 WB

40 singles

5 WB

60 singles

and so on….

C.) Recovery 15min = Row, Bike, Walk, Jog,

Performance:

A.) Power Clean and Jerk 3 reps

EMOM – 6 min.

B.) 10 min AMRAP

10 WB (20/14)

20 DU’s

10 WB

40 DU’s

10 WB

60DU’s

and so on….

C.) Recovery 15min = Row, Bike, Walk, Jog

Competitor:

A.) TNG – PC+J 3reps @75% or less

EMOM – 6 min.

B.) 10 min AMRAP

10 WB (25/20)

20 DU’s

10 WB

40 DU’s

10 WB

60DU’s

and so on….

C.) Recovery 15min = Row, Bike, Walk, Jog