Fitness:

A.) EMOM – 7 min.

2 Clean and Press each arm or DB KB

B.) Every 3 Min for 5 rounds

150m Row

30 Mtn Climbers

6 Heavy Russian KB swing

Performance:

A.) EMOM – 7 min.

DL + Clean and Jerk

– add weight at own discretion

B.) Every 3 Min for 5 rounds

150m Row

30 Mtn Climbers

6 Hang Power Clean (155/105)

Competitor:

A.) EMOM – 7 min.

DL + Clean + 2 jerks

– add weight each set if possible –

B.) Every 3 Min for 5 rounds

150m Row

30 Mtn Climbers

6 Hang Power Clean (205/135)

C.) 3×10 deficit Deadlifts (stand on plate)