A.1 Clean Complex X 6
Hang Power Clean + Pause Front Squat + Squat Clean
Set #1 (0:00) – 1 Complex @ 50%
Set #2 (1:30) – 1 Complex @ 55%
Set #3 (3:00) – 1 Complex @ 60%
Set #4 (4:30) – 1 Complex @ 65%
Set #5 (6:00) – 1 Complex @ 70%
Set #6 (7:30) – 1 Complex @ 75%
A.2
2 Rounds:
400 Meter Run
15/12 Calorie Row
12 Squat Cleans #115/#80
A.3
With a Running Clock:
0:00 – 0:30 – Push Up Plank
0:30 – 1:00 – Elbow Plank
1:00 – 1:30 – Side Plank (Right)
1:30 – 2:00 – Side Plank (Left)
2:00 – 2:30 – Elbow Plank
2:30 – 3:00 – Push Up Plank
At the 3:00 mark, complete 30 Glute Bridges
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