All Levels:

 

A. EMOM 10 min.:

1 Power clean + 1 Hang clean

*** Build to heavy. ***

 

B. 7 min. AMRAP:

3 Deadlifts 95/65 lbs

3 Hang power cleans

3 Shoulder to overheads

6 Deadlifts

6 Hang power cleans

6 Shoulder to overheads

9 Deadlifts....

 

C. 100 Supermans

 

 

Advanced Class:

 

A. EMOM 10 min.:

1 Power clean + 1 Hang clean

*** Build to heavy. ***

 

B. 10 min. Butterfly pull-up practice

 

C. EMOM 16 min. (alt.):

10 Power cleans 75/55 lbs

10 Squat cleans

10 Clean & Jerks

10 Thrusters

 

D. 3x 25 Reverse flyes w. DB 

*** Use very light weight. ***