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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