Workout of the Day:
A. Power Clean 6×3 w/:2 hold in Receiving Position (does not have to be TnG)
B. 3×6 Push Press + Power Jerk (for total of 12 reps)
C. AMRAP 7min
Burpees
Competition:
A. Work Up to Heavy 1 Rep Front Squat
B. Power Clean + Clean 5×1 (must be TnG)
C. EMOM 8
Odd: 7 deadlift at 70%
Even: 1 Strict MU + 3 Kipping MU
* If muscle up is not there then do 3-5 strict pull ups or ring dips.