A) clean pull + hang clean + clean. Go every 2 minutes for 9 rounds.
*Start around 60-70% of 1Rm and ascend in weight as form allows. Can drop weight and reset after hang clean.
B) 3 rounds of
7 clusters (115/75lb)+ 7 ring MU
*Sub 7 chest to bar pullups + 7 dips for MU
5 rounds of
6 db burpee deadlifts (35+/25+)
5 db hang power clean + push press
4 db lunges
50 double unders
*Rest 3 minutes after each round