All levels:


A. 10 min. Power clean technique work


B. 10 min. to work up to a heavy set of 2 reps of Power cleans


C. In teams of two for time:

50 Hang power cleans 155/105lbs

100 Deadlits 155/105lbs

50 Burpees over the bar

100 Wallball shots 20/14 lbs

50 Hang power cleans



Advanced Class:


A. Regionals Team Event 3

For time:

MM /FF Pair:

20-cal. Assault AirBike (each)

50 Synchro wallball shots 20/14 lbs

20 synchro bar muscle-ups

20-cal. row

Start in two/three heats if needed with Judges for each team. 

Rest until fully recovered


B. for time:

5 Legless RC

20 T2B's

30 KB swings 32kg/24kg

20 T2B

5 Legless RC