Warm Up: 

• 400m or down and backs 

• 2 Rounds: 

• 10 Ball Slam (light) 

• 10 Slam Ball Cul 

• 10 Slam Ball Press 

• Prowler Push down and back 

Performance: EMOM x 10:  Clean Complex 

• 3 High Hang Power Clean 

• 3 Above the Knee Power Clean 

• 3 Below the Knee Power Clean 
  *goal is to stay light/moderate and focus on bar path

Every 3 Minutes for 15 Minutes:

• 12/10 Cal Bike 

• 15 Air Squats 

• 10 DB Hang Power Cleans 40/30

Fitness: “dirty 30ish”

• 30 Step Ups 

• 30 Ring Rows 

• 30 Kb Swing 

• 30 DB Front Squat 

• 30 Knees to elbow 

• 30 Db Push Press

• 30 Kb Deadlift 

• 30 Wall Ball 

• 30 burpee 

• :30 Jump rope