All Levels:

 

A. Power clean:

3-3-3-3-3

 

B. 10 min. DU practice

 

C. For time:

500 m Row

150 DU's

50 Burpees

 

TC. 12 min.

 

 

Advanced Class:

 

A. Power clean:

3-3-3-3-3

 

B. 10 min. HS walk practice

 

C. For time:

15-12-9-6-3

Power cleans 185/125 lbs

*** Between the sets perform 10 m HS walk. ***

 

D. 3 sets of:

Max pull-ups @2222

   Rest 30 sec.

Max strict HSPU @20X2

   Rest 30 sec.