Essentials:
A.
15min EMOM
Vertical Jumps x 7 reps
B.
For Time:
Burpee x 10
Single Under x 50
Front Squat x 14 reps 30%
Burpee x 10
Single Under x 50
Front Squat x 12 reps 45%
Burpee x 10
Single Under x 50
Front Squat x 10 reps 60%
Fitness:
A.
15min EMOM
Power Clean x 1 rep
*Keep weight between 70 and 95% of 1rm
B.
For Time:
Burpee x 10
Double Under x 50
Clean x 14 reps 45%
Burpee x 10
Double Under x 50
Clean x 12 reps 60%
Burpee x 10
Double Under x 50
Clean x 10 reps 75%
Performance:
A.
15min EMOM
Power Clean x 1 rep
*Keep weight between 70 and 95% of 1rm
B.
For Time:
Burpee x 10
Double Under x 50
Clean x 14 reps 135/95
Burpee x 10
Double Under x 50
Clean x 12 reps 185/125
Burpee x 10
Double Under x 50
Clean x 10 reps 225/ 145