All Levels:

 

A. 10 min. Power clean technique 

 

B. In teams of two:

In 10 min.:

1200 m Run

Then, AMRAP:

50 T2B

50 Power cleans

*** Both partners run. Alternate every 5 reps @ AMRAP. ***

 

        Rest 5 min.

 

In 10 min.:

1000 m Row

Then, AMRAP:

100 Burpees over the rower

100 Wall ball shots 20/14 lbs

*** Alternate on the rower every 250 m. and every 10 reps @ AMRAP.***

 

 

Advanced Class:

 

AMRAP 10 min.:

10 HSPU (strict if possible)

15 Front rack walking lunges 95/65 lbs

      Rest 5 min.

AMRAP 10 min.:

15 cal Row

2 Legless rope climbs

     Rest 5 min.

AMRAP 10 min. (in teams of two):

100 T2B's

100 Goblet squats 24/16 kg