PART 1

FITNESS/SPORT

4 EMOM
1 High Hang Squat Clean + 1 Hang Squat Clean + 1 Squat Clean

Rest 1 Min

Every :90 Sec For 4 Sets
2 Clean Lift Offs + 2 Clean Pulls + 2 Squat Cleans

PART 2

“LEMON SQUEEZE ”

FITNESS – 25 Min Cap

W/ a Partner
(BREAK IT UP HOWEVER YOU SEE FIT)

3 Rounds For Time
60 Cal Row
30 Hang Squat Cleans 115/75 Or 95/65
20 Synco Lateral Burpees Over The Bar
(Regional Standards)

SPORT – 25 Min Cap

W/ a Partner
(BREAK IT UP HOWEVER YOU SEE FIT)

3 Rounds For Time
60 Cal AB
30 Squat Cleans 185/135
20 Synco Lateral Burpees Over The Bar
(Regional Standards)

PART 3 OPTIONAL
3RNFT
:30 Sec R/L Pigeon Stretch
20 DB Skull Crushers