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