A. Every 90 sec for 6 sets complete:
A1. 1 Hang clean pull from below the knee + 1 Hang squat clean from below the knee + 1 hang squat clean from above the knee; build to a HEAVY set
B. EMOM 8 min:
1 squat clean + 1 front squats @ 75-85% of A
C. 4 rounds for time
Run 400m
10/arm DB hang clean & jerk 50,35
15 burpees over the DB
A. Take 12 minutes to complete 4 sets of the following 12/9 Cal echo bike right into 5 thrusters @ 135#/95# *building load on thrusters to a tough 5 for the day *pace on bike should be tough but repea
A. 25 minute AMRAP Run 800m 150 Double unders or 150 single unders 30 Kb swings @ 70#/53# 20 pull-ups
A. Take 15 minutes to complete the following: Close grip bench press 4 sets 2-3 reps @ 95% of 3RM then complete one more set of Max UB @ 90% of 3RM B. For time 15-12-9 Power Snatches @ 115#/75# 21-15-