Essentials:
A.
20 min EMOM
1.7 Deadlift + 5 Hang Power Clean
2.7 Kettlebell Swings + 5 Goblet Squats
3.7 Hang Power Cleans + 5 Shoulder to Overhead
4.Row x 10/7 cal
B.
Mobility
Standing Straddle x 2min
Lizard x 1min per side
Pigeon x 1 min per side
Puppy Dog x 2min
Fitness/Performance:
A.
20 min EMOM
1.7 Deadlift + 5 Hang Power Clean 95/65
2.7 Kettlebell Swings + 5 Goblet Squats 70/55
3.7 Hang Power Cleans + 5 Shoulder to Overhead 95/65
4.Row x 12/9 cal
B.
Mobility
Standing Straddle x 2min
Lizard x 1min per side
Pigeon x 1 min per side
Puppy Dog x 2min