Warm Up: 7 Mins
1:00 PVC ROM
2 Rounds:
8 Hang Power Cleans
8 Front Squats
8 Squat Cleans
8 Strict Press
20 Pull Aparts

Strength: 12 Mins
12 Min EMOM
Min 1: 6 Squat Cleans – 60% (Tn’Go should be attainable)
Min 2: Rest
Min 3: 10-15 HSPU (kipping allowed)
Min 4: Rest

Mobility: 5 Mins
5:00 LAX Roll Traps & Scap Border

Metcon: 16 Min Cap
For Time:
20 Squat Cleans 135/95
20 Front Squats 135/95
100 Sit Ups
10 Squat Cleans 135/95
10 Front Squats
100 Sit Ups