Essentials:
A.
12 min EMOM
Power Clean + Front Squat + Hang Power Clean + Front Squat + Jerk
Build in weight
B.
7 min AMRAP
Rope Sit to Stand x 3
Thruster x 6 reps
Fitness:
A.
12 min EMOM
Power Clean + Hang Power Clean + Squat Clean + Hang Squat Clean + Jerk
Build in weight
B.
7 min AMRAP
Rope Climb x 1
Squat Clean Thruster x 3 reps 135/95
RX+: (Legless)(165/115)
Performance:
A.
12 min EMOM
Power Clean + Hang Power Clean + Squat Clean + Hang Squat Clean + Jerk
Build in weight
B.
7 min AMRAP
Pegboard x 1
Squat Clean Thruster x 3 reps 185/125