A) Every 90 sec x 10 sets:

– 2 hang power cleans

*Build from 60-80+% with no misses. Does not have to be TnG.

 

B) EMOM x 4-7 sets

1: 12/9 cal row

2: 8 DB hang power cleans + 6 push press

3: 30 double unders + 6 toes to bar

 

*Use a weight on DBs where you can keep all reps UB but should be considerably tougher in later rounds.