Fitness
Front Squat
3-3-3-3-3
EMOM x 10
Even minutes 10 DB snatch
Odd minutes 10 Bench dips
Performance
7 sets
1 power clean + 1 front squat
(off blocks above knee)
EMOM x 10
Even minutes 5 hang power cleans @65%
Odd minutes 25 DU or 10 cal airdyne
Sport
7 sets
2 position clean (floor/hang)
EMOM x 10
Even minutes 5 power cleans 135/95
Odd minutes 10 ring dips
