Cleans or Split Squats!?

Weightlifting

Every 90 seconds, for 18 minutes (6 sets of each):
Station 1 – Hang Power Clean + Power Clean 

OR

Bulgarian Split Squats x 6 reps Each leg
Station 2 – Banded Overhead Tricep Extensions x 20 reps @ 1111

Metcon

Against a 3-minute running clock, complete as many rounds through the following ladder:
Hang Power Clean + 1 Front Squat
Hang Power Clean + 2 Front Squats
Hang Power Clean + 3 Front Squats
Rest 3 minutes between sets, and complete a total of three sets – each round you start back over at hang power clean + 1 FS
(Recommended weights – 175/115 lbs)

*Alternative – Dumbbell variation