A. Power Clean + Hang Clean – 1x(1+3), 2x(1+2), 3x(1+1); Rest 2 minutes
B. Segmented Clean Pull (pause below knee, above knee and mid thigh) – 3×5; Rest 2 minutes
C. One and a Quarter Front Squat (x2) – EMOM 10’ (controlled positions and fast)
+
4 Sets:
90-sec Window (7 Power Cleans @135/95-lbs + Assault Bike @85% remainder time)
90-sec Rest
90-sec Window (7 Front Squats @135/95-lbs + Ski Erg @85% remainder time)
90-sec rest
*Record avg split and RPM as well as Calories/Distance per round

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