All Levels:

 

A. Clean practice 

 

B. Every 90 sec for 12 min. (Increase the weight if needed).

2 Cleans

 

C. 5 min AMRAP:

5 Thrusters 45/65 lbs

20 DU's / 40 SU's

 

Advanced Class:

 

A.  3-3-3-3-3 Tall cleans

 

B. Every 90 sec for 12 min. (Start with the weight of your last tall clean set).

2 Cleans

 

C. 6 min AMRAP:

3 Squat clean thrusters 65/95 lbs

30 DU's

 

D. 100 Banded good mornings