A.
Clean Complex
Every 2:00 for 5 Rounds:
Health
1 Clean Lift Off + 1 Clean Pull + 2 Power Clean
(Reset after Lift Off & Clean Pull)
Fitness
2 PC+ 2 Hang Squat Clean + 2 Front Squat
(Start at 65% of Squat Clean)
Performance
1 Squat Clean + 1 Hang Squat Clean + 1 Front Squat
(Start at 70% of Squat Clean)
B.
Health
3x AMRAP 3’s, resting 3:00 between
Round 1:
200m Run, 15 Burpees, Max Alt. DB Hang Snatch (35/25lbs)
Round 2:
200m Run, 12 Burpees, Max Alt. DB Snatch (35/25lbs)
Round 3:
200m Run, 9 Burpees, Max Alt. DB Snatch (50/35lbs)
Fitness
3x AMRAP 3’s, resting 3:00 between
Round 1:
200m Run, 15 Bar Facing Burpees, Max Power Snatch(75/55)
Round 2:
200m Run, 12 Bar Facing Burpees, Max Power Snatch (95/65)
Round 3:
200m Run, 9 Bar Facing Burpees, Max Power Snatch (115/85)
Performance
3x AMRAP 3’s, resting 3:00 between
Round 1:
200m Run, 15 Bar Facing Burpees, Max Power Snatch (115/85lbs)
Round 2:
200m Run, 12 Bar Facing Burpees, Max Power Snatch (135/95lbs)
Round 3:
200m Run, 9 Bar Facing Burpees, Max Power Snatch (155/105lbs)