Lifestyle (Barbell Free)

Every 2:30 min x 7 sets
10/side Single Arm KBS to eye level only
*30s Plank hold after each set

15 min AMRAP
30/24 Cal Row
7 DB Power Clean
7 DB Hang Squat Clean
7 DB Squat Clean

Performance

Every 2:30 min for 5 sets
1 Power Clean + 1 Hang Squat Clean

15 min AMRAP
30/24 Cal Row
5 Power Clean
5 Hang Squat Clean
5 Squat Clean
*Rx weight is 60/40kg