Clean

A. 10 min. technique

 

B. 15 min. to work up to heavy 1 rep

 

C. 30 sets for quality

Clean + Hang Clean (65% of heavy 1 rep)

 

All Levels - Conditioning:

 

2 rounds of:

5 min. Assault Bike (steady pace)

5 min. Row (at 24 strokes per min.)

5 min. AMRAP: 10 meters burpee shuttle runs

5 min. Rest