STRENGTH
EMOM, for 10 minutes, perform:
3 Power Cleans

Try to maintain the same moderately heavy weight for all sets. Try and keep these touch and go and work out any glitches in your rhythm.

CONDITIONING
AMRAP, in 15 minutes, of:
5 Power Cleans (135-165/95-110)
5 Burpees Over Barbell

Run 200 meters on every 3 minute mark, starting with a run. Continue where you left off when you get back from your runs.

BURN! (9:30am)
5 rounds of: (10:00 Cap)
6 Burpees or Devil Presses (45/25’s)
15 Toes-to-Bar/Knees-to-Elbows/Knee Raises

1:00-2:00 REST

5 rounds of: (10:00 Cap)
15 Wallballs
150 Meter Run (Yellow Box)

1:00-2:00 REST

AMRAP, in 15:00, of:
10 Lunge Steps (BW or with KB at chest)
20 Russian KB Swing
1:00 Plank on Hands