PART 1

Every 2 Min For 10 Min
FITNESS – 1 Hang Squat Clean + 1 Squat Clean +1-3 Front Squats
SPORT – 1 RM Squat Clean

PART 2

FITNESS/SPORT

“HotShot 19”

FITNESS

6 Rounds For Time
30 Air Squats
19 Power Cleans 75/55
7 Banded Strict Pull-Ups Or Ring Row @ 3111
400 M Run Or Row

SPORT

6 Rounds For Time
30 Air Squats
19 Power Cleans 135/95
7 Strict Pull-Ups
400 M Run