A.
Five sets of:
Cleans x 1.1.1
(rest 10 seconds between singles)
Rest 2-3 minutes

B.
Complete as many rounds and reps as possible in 4 minutes of:
15 Kettlebell Swings (32/24 kg)
10 Pull-Ups

Rest exactly 4 minutes, and then . . .

C.
Complete as many rounds and reps as possible in 4 minutes of:
10 Box Jumps (24″/20″)
10 Push-Ups

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Friday-Cn Segment+CN Tech EMOM+SL Mod/Hor CP+Core
A. Clean Segment Deadlift 2 reps x4 sets @100-102% of 1RM clean, rest 2 min
B. EMOM x10 min: 1 power clean @175#
C1. Alternating BB Back Rack Reverse Lunges 5 reps/leg x4 sets, rest 90 sec, start at 175#
C2. DB Neutral Grip Bench Press @20X1 tempo 6-8 reps x4 sets, rest 90 sec
D. Swiss Ball Stir the pots 12-15 reps/side x3-4 sets, rest as needed

A. Power Snatch; build to a moderate single in 10 min
B1. BB Back Rack Reverse Lunges 5 reps/side x4 sets, rest 90 sec
B2. Seated DB Shoulder Press @20×1 tempo 6-8 reps x4 sets, rest 90 sec
C. Plank; Find Max hold time
D. For time: 2000m row