Fitness
Same as performance

Performance
A. Hang muscle clean + Hang power clean + Press + Push press
5×1
*BARBELL ONLY

B. Power clean + Push press
5×1.1, Build,
*Drop weight by 5-10lbs if you miss

C1. Seated DB Press- 3×8-10/Side, 20×0, R30-45s
+
C2. KB Suitcase carry- 3×100’/side, R30-45s
+
C3. Ring rows-
3×8-10, R30-45s