FITNESS
A. Power clean + Front Squat + Push jerk
4x(1+1+1); Building; Rest 90-120s

Training notes:
•Top set should be challenging but no misses.

Record weight lifted.

B. EMOM 15:
1st: 1.1.1.1 power cleans w/ 1s pause in receiving position
2nd: 3-5 unbroken strict pull-ups – use assistance as necessary
3rd: 30s double KB front rack hold (moderately tough)

Training notes:
•Thumbs together and elbows down on KB movements.

Record weight used for barbell movements.

PERFORMANCE
A. Squat clean + Front squat + Split jerk
Build to a challenging complex for today in 15 minutes

Training notes:
•Doesn’t have to be maximal, but if it feels good go for it.

Record weight lifted.

B. EMOM 15:
1st: 1.1.1.1 squat cleans (tough but sustainable)
2nd: 3-5 unbroken ring muscle-ups
3rd: 30s double KB front rack hold (moderately tough)

Training notes:
•Clean weight should be challenging but no misses throughout.
•Thumbs together and elbows down on KB front rack hold.
•Scale muscle-ups to an unbroken but challenging bodyweight movement.

Record barbell weight used.