STRENGTH
RX
5 EMOM
3 Power cleans
5 EMOM
1 Power clean
Scaled
5 EMOM
5 (hang) power cleans
5 EMOM
5-3 (hang) power cleans
METCON
RX
For time:
10-9-8-7-6-5-4-3-2-1
Power cleans 43/29kg
Lateral burpees OTB
Time cap: 10 min
Target: 7 min
Scaled
For time:
10-9-8-7-6-5-4-3-2-1
(Hang) power cleans
Lateral burpee step OTB
RX+
For time:
10-9-8-7-6-5-4-3-2-1
Power cleans 61/43kg
Lateral burpees OTB
GYMNASTICS
Skill: push up
RX
5 Rounds for Time:
2 Legless rope climbs
10 Push ups
15 Air squats
Time cap: 12 min
Target: 10 min
Scaled
5 Rounds for time:
4 Rope ups
10 Box push ups
15 Air squats