A.1 Squat – 3, 3, 3, 3, 3
A.2
7 minute AMRAP
6 Pull Ups
5 Burpees
4 Hang Power Cleans #115/#75
3 Thrusters #115/#75
A.3 3 x 1:00 Sandbag Hold
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A.1 Squat Cleans – 2, 2, 2, 2, 2
A.2
4 Rounds
500M Row
10 Power Cleans #115/#80
12 Front Rack Reverse Lunges #115/#80
24 AbMat Sit Ups
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A.1 Squat Clean – OTM x 10 – Build to heavy Single
A.2
Ascending Ladder for 8 Minutes:
3 Hang Squat Cleans #95/#65, 3 Toes to Bar
6 Hang Squat Cleans, 6 Toes to Bar
9 Hang Squat Cleans, 9 Toes to Bar
Add 3 reps to each movement until time is called.
A.3
3 Rounds – Not for time
12 Double KB Front Rack Step Ups, 20″
24 Glute Bridges
Rest 2:00 between sets.
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