A.

5 Sets: 

2 Clean Lift Off + 2 Hang Power Cleans

*Start around 60% of PC and build to a heavy set. 

C.

Health

Omnia Test 11

For Time- CAP 16:00

18-15-12-9

American KB Swings 53/35lbs

Hands Elevated Push Ups

40-30-20-10 Cal Row (Women: 32-24-16-8)

Fitness 

Omnia Test 11

For Time- CAP 16:00

18-15-12-9

Hang Power Clean 135/95lbs

Push Ups

40-30-20-10 Cal Row (Women: 32-24-16-8)

Performance 

Omnia Test 11

For Time- CAP 16:00 

18-15-12-9 

Hang Power Clean 185/125lbs

Ring Dips

40-30-20-10 Cal Row (Women: 32-24-16-8)

*Compare score to 9/30/20