Fitness
A. Every 90s for 8 sets:
3 Touch-and-go power cleans

B. 5 Rounds:
5 Pike Ring Rows, Tough
5 Power Snatches (50% of 1RM)
Rest 1 Min

Performance
A. Power Clean-
Build to a tough TNG set of 3 in 12 Minutes
*Rest at least 60s between sets.

B. 5 Rounds:
5 Strict Pull Ups
7 Unbroken Power Snatches (60% of 1RM)
Rest 1 Min