Warm-Up
2 Minutes of Cardio or General Warm-Up
6 Deadlift-Shrugs
6 Deadlift-High Pulls
6 Hang Muscle Cleans
6 Hang Power Cleans
6 Muscle Cleans
6 Power Cleans to Front Squat
2 Rounds:
1 Minute Air Squats
1 Minute Plank Outs
Strength: Front Squats
EMOM x 10 Sets x 3 Reps @ 55% 1RM or RPE 5
On the Final Minute, Perform an AMRAP
Conditioning
5 Rounds, For Time
COMPETITIVE
5 Hang Cleans (135/95)
10 Burpees Over Bar
Rest 60 Seconds
PERFORMANCE
5 Hang Cleans (95/65)
10 Burpees Over Bar
Rest 60 Seconds
LIFESTYLE
5 Hang Cleans
10 Elevated Burpees
Rest 60 Seconds