A. Every 1:30 x 3 rounds
3 x Hang clean pull
3 x Hang power clean
3 x push press

Every 1:30 x 3 rounds
2 x Clean pull
2 x power clean
2 x push press

Every 30 sec for 15 minutes
1 x ground to overhead

Keep the weights light/medium and focus on technique, keeping the bar close to your hips.

B. 9 min emom
1st 10 x leg raises
2nd 20 x med ball twists
3rd 30 sec shoulder taps