STRENGTH
Every 1:30, for 10 rounds, complete:
1-3 Hang Power Cleans

Start woth something around 50-60% and build with good technique. Start first rounds by doing 3’s and only drop down to 2’s and 1’s as you go heavy enough to warrant it.

CONDITIONING
AMRAP, in 15:00, of:
15/12 Calorie Row/Ski/Bike
5 Hang Power Cleans (135+/95+)
10 Toes-To-Bar/20 Abmat Sit-Ups

BURN! (9:30am)
For time: (10:00 Cap)
1000 Meter Row
50 Barbell Thrusters 45/35lb
30 Pull-Ups

2:00 REST

In 10:00 complete:
100 V-Ups/Tuck Crunches

2:00 REST

For time: (10:00 Cap)
1000 Meter Run (800 + 200)
50 Overhead/Front Squats (45/35 bar)
30 Pull-Ups