A) Every 3:00, for 5 rounds, complete:
12 DB Hang Cleans
12 DB Front Squats
This is for strength and heavy weight. The weight doesn’t have to be the same for all sets, but make sure every round is worth it. It can be Squat or power cleans.
B) 3-6-9-12-15-18-21 reps of:
20:00 Time Cap. If you can’t get through all the reps in 20:00, do your best to get through as much as possible.