All Levels:

 

A. Overhead squat:

1-1-1-1-1

 

B. For time:

25 back squats 115/75 lbs

25 Power cleans

25 Front squats

25 Shoulder to overheads

 

C. 3x max T2B

*** Rest 60 sec. between the sets. ***

 

 

Advanced Class:

 

A. Overhead squat:

1-1-1-1-1

 

B. On the min. perform ten reps:

10 Muscle cleans

10 Power cleans

10 Squat cleans

10 Clean & Push presses

10 C&J's

10 Front squats

10 Thrusters

 

Rest 3 min. and repeat

*** Move to next movement every minute. ***

 

C.

21 Strict pull-ups

42 Perfect push-ups

15 Strict pull-ups

30 Push-ups

9 Pull-ups

18 Push-ups