MOB: Full body
WU: 5 BB Power Cleans. 5 BB Front Squat. 5 C2B
S: Front Squat. 5 reps at 50% of your 1RM EMOM for 10:00. Work on SPEED, TECHNIQUE and EXPLOSIVENESS. (How long does it take you to complete 5 squats each round?)
C: AMRAP in 10:00 of:
5 Power Cleans 155/105
Option 1: 1 C2B + 4 pullups. Weight of choice.
Option 2: 5 pullups on odd rounds. 5 band assisted C2B pull-ups (red band only) on even rounds. Weight of choice.
Option 3: Subs of choice. Weights of choice. Hang Power Cleans okay.
PWMOB: Lax ball in C/S/B/Forearms. Rollout lats. Stretch hamstrings and hip flexors.
Advanced: 2 bar muscle ups + 3 C2B pull-ups each round.