Fitness:

A.) KB clean – 4×5

5 R / 5 L

B.) 1 min max Goblet Squats

2 min rest then

5 min AMRAP

5 pull-ups

5 wallballs (20/14)

2 min rest then

1 min max Goblet Squats

Performance:

A.) Power Clean – 4×3

@ 75% or less

B.) 1 min max squat cleans

Use 10-15 lbs less than Part A

2 min rest then

5 min AMRAP

5 pull-ups

5 wallballs (20/14)

2 min rest then

1 min max squat cleans

Use 10-15 lbs less than Part A

Competitor:

A.) TNG Power Clean – 4×3

@ 75% or less

B.) 1 min max squat cleans

Use 10-15 lbs less than Part A

2 min rest then

5 min AMRAP

5 C2B

5 wallballs (25/16)

2 min rest then

1 min max squat cleans

Use 10-15 lbs less than Part A

C.) Before class if possible

Front Squats 4×8

Add weight each set but not a max