A:
EMOM for 12min do:
1 Clean Pull + 1 Power Clean + Hang Squat Clean
B:
30-20-10 reps for time of:
Medball Sit-ups (Advanced: GHD Sit-ups
T2B
Medball Squat Cleans
BOOTCAMP
1: Ski, Row, Assault Bike or Bike
2: AMRAP:
10/10 DB Hang Clean + Push Press
20 Spider Mountain Climbers
20 High Knees
3: Ski, Row, Assault Bike or Bike
4: AMRAP:
10 Empty Barbell Good Mornings
10 Single Leg V-Ups
10 Side Bends
Focus on device:
1min Easy / 45sec. Moderate - Fast
OLYMPIC WEIGHTLIFTING
A:
Everty 90 sec of 15 sets
1 Clean and jerk
Work up to a 1RM of the day
B:
Split Jerk
5x3