Clean

A) EMOM 12-14:

• 1 Squat Clean (Build Up)

B) Clean Pull

-3x1 @110-120%

C) Lifting Metcon

3x3min on/2min off:

• 15 Cal BikeErg
• 25 GHD
• AMRAP: Squat Clean

1st round: 50kg
2nd: 60kg
3rd: 70kg

accessories

A) 3-4 Rounds:

• 20-30s Chin Over Bar Hold rest 45s
• 10 Ring Push Up + 30-45s Ring Plank Hold Rest 45s
• 10 Ring Face Pull

B) 3-4 Rounds For Quality:

• 20/20m KB Mixed Rack Front Carry
• 20/20m Heavy KB Suitcase Carry
• Free HS Hold (accumulate 45-60s)