A. 3-4 Sets:

6 Hang Power Cleans (moderate to tough) / **4 Power Cleans (155-225/105-155)

*Rest :30

3-5 Rope Climb Lower from Standing / *3-5 Rope Climbs / **3/2 Legless Rope Climbs from standing

*Rest :30

10 Burpees / **10 Lateral Burpees Over Bar

10 Double KB Deadlifts → 50m Farmers Carry

*Rest 90-120 sec

B. 1-2 Sets (Time Permitting):

6-8 Slow Deep Breaths in Flexed (cow) position of cat-cow

18-20 Crossover Symmetry Tiger Walks

60 sec Pancake Hold (can use band assistance)

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