A.

Clean Complex

Every 1:30 for 5 Rounds: 

Health

2 Clean Lift Off + 1 Clean Pull + 2 Power Clean

(Reset after Lift Off & Clean Pull)

Fitness

2 Squat Clean + 2 Hang Power Clean + 2 FS

(Start at 60% of Power Clean)

Performance

2 Squat Clean + 1 Hang Squat Clean + 1 FS

(Start at 65% of Power Clean)

B.

*Test Workout*

Health

AMRAP 7: 

12 Double DB Front Squats 35/25lbs (2 Db’s) 

50 Singles

Fitness

AMRAP 7: 

12 DB Thrusters 35/25lbs (2 Db’s) 

50 Double Unders

Fitness

AMRAP 7: 

12 DB Thrusters 50/35lbs (2 Db’s) 

50 Double Unders