3 Rds NFT:

• Muscle Clean x 3
• Front Squat x 3
• Supine Row x 8-10
• Run 150m

Strength:

5 Sets: (Every 90 Seconds)

• Hang Power Clean (Mid Thigh) + Hang Power Clean (Just Below Knee) + Front Squat

Skill:

• 3 Hang Power Cleans
• 6 Supine Row
• 9 Mountain Climber (2 Count)

*Perform 3 Minute AMRAP, then Rest 90 Seconds and pick up where you left off.

• 10 Minutes Mobility

3 Rds NFT:

• Muscle Clean x 3
• Front Squat x 3
• Supine Row x 8-10
• Run 150m

Strength:

5 Sets: (Every 90 Seconds)

• Hang Clean (Mid Thigh) + Hang Clean (Just below Knee)

*Cleans are full squat cleans

Skill:

“DT”

5 Rds For Time:

• 12 Deadlift 155/105
• 9 Hang Power Clean
• 6 Shoulder to Overhead

• 10 Minutes Mobility

A) 6 Sets: (Every 2 Minutes)

• Clean x 1 rep @ 90-95%

B) 3 Sets: (Every 2 Minutes)

• Clean Pull x 1.1.1 @ 100% (rest 5-10 seconds between singles)

C) 6 Sets: (Every 2:30)

Back Squat

• *Set 1 – 5 reps @ 70-75%
• *Set 2 – 3 reps @ 75-80%
• *Set 3 – 1 rep @ 80-85%
• *Set 4 – 5 reps @ 75-80%
• *Set 5 – 3 reps @ 80-85%
• *Set 6 – 1 rep @ 85-90%

Skill:

• 10 Minutes Mobility