Warm-up: 10 Minutes

3:00 Row Then

3 Rounds

15 Air Squats

5 Inch Worms +1 Push Up

10 Broad Jumps

Strength/Skill: Clean

Hang Squat Clean 3×3 at 80% 1RM

Rest as needed between sets.

Metcon: EMOM

Every 1 min for 21 mins, alternating between:

15/12 Row Calories

7 Burpee Pull-ups

5 Hang Squat Cleans, 155/105 lbs