Prep
3 Sets
Run / Row x 1 min
Down Dog Toe Taps x 10 reps
Side Plank Twist x 10 reps per side
Stick/PVC/Barbell Muscle Clean x 10 reps
At Home
A.
12 min Emom
3 clean Deadlifts + 3 Hang Power Clean + 3 Push Jerk Stick/PVC/Barbell
B.
14min Amrap
Run x 400 meters
Push Up x 15 reps
Ground to Wall Walk x 15 reps
At the Gym
A.
3 Sets
5 complexes (1 Power Clean + 2 Hang Power Clean)
Rest 15 sec between each complex
On the 3:30 min
Build in weight each set
B.
14min Amrap
Row x 30/25 cal
Push Up x 15 reps
Shoulder to Overhead x 10 reps 95/65
*Every round increase shoulder to overhead reps by 2.