Fitness
A. Clean Progressions (Pos, 1,2,3)
B. 20 Min AMRAP
200M Run/Row
15 x Swings
20 x Mountain Climbers
Performance
A. 5 Min Skill AMRAP
3 x Muscle Cleans
3 x Hang Cleans (Pos 1)
3 x Hang Cleans (Pos 2)
3 x Cleans
B. Pause Cleans – 5 x 2 w/2 Min Rest
C. 20 Min AMRAP
200M Run
15 x American/Russian Swings @ 1.5 pood/1 pood
10 x K2E
Sport
A. 5 Min Skill AMRAP
3 x Muscle Cleans
3 x Hang Cleans (Pos 1)
3 x Hang Cleans (Pos 2)
3 x Cleans
B. Every 30 Seconds for 4 Mins
1 + Pause Clean + Hang Clean (Pos 2) + Push Jerk
C. Nate
20 Min AMRAP
2 x Muscle-ups
4 x HSPU
8 x American Swings @ 2 pood/1.5 pood
Optional Accessory
Conditioning
A. AFAP
2K Row
300 x Double-unders
2K Row
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