Fitness
A. Every 3 minutes x 5 sets
Power clean & Split Jerk- 1.1.1, Increasing weight each set

B. Back squat-
3×6-8, R90s

C. 5 sets:
30s Jump rope work
30s rest
+
30s AMRAP DB renegade rows (DBs total half of body weight)
30s rest

Performance
A. Every 3 minutes x 5 sets
Clean & Split Jerk- 1.1.1, Increasing weight each set

B. Back squat-
3×7, @ 77%, R90s

C. 5 sets:
30s AMRAP Double unders
30s rest
+
30s AMRAP Renegade Rows (DBs total half of body weight)
30s rest