A. Warm Up
3 sets NFT
250m row
10 DB Snatch
B. Strength
4 sets of the following Clean Complex
1 Clean Lift Off + 1 Segment Power Clean (2 second hold below knee) + 1 Power Clean
C. Conditioning
5 rounds
AMRAP in 3 minutes
3 Power Cleans 135/95
6 Hand release Push-Ups
9 Air Squats
Rest 1 minute in between rounds
Start where you left off from previous rounds
12-10-8-6-4-2 Dumbbell Bench Press 50/35lbs Dumbell Gorilla Row (R + L = 1rep) 12-10-8-6-4-2 Suitcase Walking Lunges Toes to Bar or 2x Sit-ups
A. Conditioning 20 minute AMRAP 10 Calorie Bike 10 Push Ups 10 Tuck Ups or Wtd Sit-ups 10 Dual KB or DB Bent Over Rows
A. Conditioning 3-5 rounds for time 14 Sumo Squat (Challenge 53/35lbs) 12 Wtd DB Sit Up (Challenge GHD Sit-Ups) 10 Goblet Walking Lunge (Challenge 53/35lbs) 1000/800m Bike