A. Power Clean – Every 90-sec x 10: 1.1.1 @60-80% (keep the movement quick and snappy and pause for a three seconds in the receiving position of each rep)

B. Clean Deadlift – Quickly build to a tough triple

C. Front Squat – Build to a moderately challenging 20 reps, then perform 2×10 with the same weight after


3 sets:
4 minute Window
50/35 Calorie Assault Bike
– into AMRAP remaining time
20 Dumbbell Snatch @50/35-lbs
20 T2B
Rest 3 minutes

Leave a Reply

Your email address will not be published. Required fields are marked *