The Power Cleans and Snatches listed below are part of a progression. Follow the designated percentages as exactly as you can. These are not meant to be heavy lifts – they are fast. Use today to build SPEED.

Segment 1:
With a running clock…
At the 0:00
EMOM 9 minutes:
1 Power Clean at 75% 1RM

Rest 3 minutes

Segment 2:
At the 12:00
EMOM 9 minutes:
1 Power Snatch at 75% 1RM

Segment 3:
21-18-15-12-9-6-3
Unbroken Thrusters for time (95/65)

If you want to be creative, use two KBs instead of a bar (44/30) each hand