TECHNIQUE
High Hang (Above Knee) Power Clean w/ 2s Pause In Catch
5 Reps (Light)

Low Hang (From Knee) Power Clean w/ 2s Pause In Catch
5 Reps (Light)

Power Clean w/ Pause In Catch + FS
2 + 1 @ 50% (Light)
2 + 1 @ 55% (Light)
1 + 1 @ 60% (Light-Moderate)
1 + 1 @ 65% (Moderate)
1 + 1 @ 70% (Moderate-Heavy)

*Do not straighten after pause in catch, front squat immediately

METCON
For Time:
EMOM
Partner A: Max Cal Row/Bike Sprint
Partner B: 10 Front Rack Walking Lunges (42.5/30)
Switch every minute

Continue until:
200/150 Cals For Bike
240/180 Cals For Rower

Mixed Pairs:
175 Cals For Bike
210 Cals For Rower

Time Cap: 20:00
Goal <18:00

SCALED
Partner A: Max Cal Row/Bike Sprint
Partner B: 10 Bodyweight/Empty Barbell Lunges

160/120 Cals For Bike
190/150 Cals For Rower

Mixed Pairs:
140 Cals For Bike
170 Cals For Rower