PART 1

FITNESS/SPORT

4 Min EMOM
1 Hang Power Clean + 1 Power Clean + 1-3 Push Press

1 Min Rest

Every 2 Mins for 8 Mins

SPORT – 1 Power Clean + 1 Split Jerk
FITNESS – 1 Power Clean + 1-5 Split Jerks

PART 2

“KROG”
(Goal-Push Yourself, DON’T HOLD BACK)

FITNESS
W/ a Partner ( P1 does a Round then P2)

Round 1
20 Push-Ups
14/12 Cals Row
20 TTB or Knee-Ups or Ab-Mat Sit-Ups

Round 2
15 Push-Ups
14/12 Cals Row
15 TTB or Knee-Ups or Ab-Mat Sit-Ups

Round 3
10 Push-Ups
14/12 Cals Row
10 TTB or Knee-Ups or Ab-Mat Sit-Ups

Round 4
15 Push-Ups
14/12 Cals Row
15 TTB or Knee-Ups or Ab-Mat Sit-Ups

Round 5
20 Push-Ups
14/12 Cals Row
20 TTB or Knee-Ups or Ab-Mat Sit-Ups

SPORT
W/ a Partner ( P1 Does A Round Then P2)

Round 1
20 HSPU
14/12 Cals Row
20 TTB

Round 2
15 HSPU
14/12
15 TTB

Round 3
10 HSPU
14/12
10 TTB

Round 4
15 HSPU
14/12 Cals Row
15 TTB

Round 5
20 HSPU
14/12 Cals Row
20 TTB

PART 3 OPTIONAL

3RNFT
20 Banded Lat Pull-Downs
20 Banded Pull-Aparts
:30 Sec R/L Pigeon Stretch