Fitness/Performance Warmup
2rds NFT: 150 M row, 5 Hang Power Cleans / 5 Hang Power Clean + Push Jerk,
10 Plank Shoulder Taps, Side Facing Box Formations

Fitness
A. Power Cleans
6 sets of 2. Increase weight each set.
*Beginners: Hang Power Clean from above knee.
5 sets of 3. Increase weight each set.
Rest 90 seconds.
+
1 minute at each
Plank Shoulder Taps
Pullups
Row for Cals
Dumbbell Hang Power Cleans
Goblet Hold (24/16)
x3 Rest 1 minute.  Increase intensity across rounds.

5 minute cooldown.

Performance
A. Behind the Neck Push Jerk
6 sets of 1
Rest 90 seconds. Increase weight each set.
+
20 min AMRAP
Run 500 M
20 Hang Power Snatch (95/65)
10 Strict Chest to Bar Pullups
*80-90% ME

5 minute cooldown.