Fitness

A. Power Clean – every 2 minutes for 6 sets perform 3 power cleans (all singles, no touch and go)

B. AMRAP 10
30 mountain climbers
10 push ups (on a barbell if need be, no from knees)
7 knee raises

Rx

A. Every 2 minutes for 6 sets
2 clean and jerks
*Full cleans. You can split or push jerk

B. AMRAP 10
30 double unders
15 push ups
7 toes to bar

Rx+

A. Every 2 minutes – 2 clean and jerks (6 sets)  – start at 60% and build as you see fit

B. Front Squat 5@65, 5@70% 5@75%, 5@80%, 5@85% (off of 1 RM front squat)

C. EMOM 15
1st minute: 15 chest to bar pull ups
2nd minute: 15 ghd situps
3rd minute: 60 double unders