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)