Warm-up
3 Rounds:
12 Hang Squat Snatch
18 Air Squats
24/18 Calorie Row

Strength
Find 1RM Squat Clean Complex
Power Position Clean + Low Hang Clean + Clean from Ground
*all reps are squat cleans, drop and reset after each rep

MetCon
RX
AMRAP 15 Minutes:
12 CTB Pull-ups
9 Box Jump-overs, 24/20"
6 Squat Cleans, 165/115lbs

SCALED
-chin over bar pull-ups
-20/16" box jump-overs
-135/95lb squat clean or less

Side Work (optional)
For Time:
1/.8k Bike
500m Row
Rest 4min.
500m Row
1/.8k Bike

CF LITE

Warm-up
3 Rounds:
12 Russian KB Swings
18 Air Squats
400m Run

Strength
4 Rounds:
10 DB Bench Press
20 KB Swings
10 Single-arm DB Row (each arm)

MetCon
AMRAP 15 Minutes:
9 Ring Rows
6 Step-ups
3 DB Squat Cleans

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