A. Every 2 min alternate between the following two movements for 4 sets
A1. 1 power clean + 1 hang squat clean + 3 front squats; build to a TOUGH set of 3 in the front squats
A2. Decline push-ups x 10-15
B. 4 Rounds for time
8 Power cleans 155,105
16 Barbell reverse lunges 155,105
60 double unders
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-