A. Power clean
Every 90 seconds
3 sets of 3 reps @ 70%
3 sets of 3 reps @ 75%
B. For time
Run 200m
27 HR push-ups
9 hang squat cleans 115/75
Run 200m
21 HR push-ups
15 hang squat cleans
Run 200m
15 HR push-ups
21 hang squat cleans
Run 200m
Masters
A. From rack build to a heavy set of 3 strict press + 2 push press x 4 sets
B. 2 rounds
Row 200m
10 DB hang squat cleans
10 sit-ups
+
2 rounds
AB 10 cal
10 push-ups
10 sit-ups