A. Every 90 sec for 4 sets complete:
Clean pull x 3 reps @ 85%+ of 1 RM; focus on pulling slow to knee;
B. Every 90 sec for 6 sets complete the following:
Power clean
2 sets of 4 reps @ 70%
2 sets of 3 reps @ 75%
2 sets of 2 reps @ 80%
C. For Time
30-20-10
Alternating DB snatches @ 50#/35#
Wall ball 20#/14#
*Run 400m after each set
A. Take 12 minutes to build to a heavy squat clean single for the day B. 3 rounds for time 7 Squat Clean thrusters @ 165#/110# 14 Handstand push-ups or 14 DB s2oh HEAVY Run 400m Essentials A. Back squ
20 minute AMRAP w/ a partner 45 Double unders or 60 single unders each 20 syncrho alternating DB snatches @ 50#/35# 10 burpee box-jump on and over 24"/20" 3-6-9-12-15... Bar Muscle-up *Sub 2 reps of t
A. Every 5:00 for 6 sets Row 18/12 cals-Echo bike 15/10 cals 25 Ab mat sit-ups 10 Hang Cleans @ 115#/75# 4 Wall walks *each round alternate btw row and bike *Cap Each set @ 4:15 *Goal is SAME pace eac