A. Hang Power Clean – Every 90-sec x 10: 3 @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 double
+
8 minute AMRAP
Row 1000m
– into –
10 Overhead Squats @95/65-lbs
10 Pull-ups
+
6 minute AMRAP
Row 750m
– into –
10 Shoulder-to-overhead @115/80-lbs
10 Box Jumps @24/20″
+
4 minute AMRAP
Row 500m
– into –
10 Hang Power Cleans @135/95-lbs
10 Burpees
