Tuesday

EMOM for 15 minutes of Hang Squat Cleans

First 5 minutes: 3 Hang Squat Cleans on the minute

Second 5 minutes: 2 Hang Squat Cleans on the minute

Third 5 minutes: 1 Hang Squat Clean on the minute

Then:

Box Back Squat 5x3 @ 80-85% of 1 rep.

Conditioning:

50 Ring Push ups, every time you 'rest', Stop and do either 20 sit ups or 10 GHD sit ups.