3 SETS W/ AN EMPTY BAR
4 Good Mornings
4 RDL’s
6 Upright Rows
6 Hang Muscle-Cleans

1. ON A 15:00 RUNNING CLOCK...
Build to a Heavy Complex*...

1 Clean Deadlift
+
2 Power Clean

*Complex ust be Unbroken

(Score is Weight)

-Rest 3:00 b/t Part 1 & Part 2-

2. AMRAP x 7 MINUTES
5 Power Cleans @ 80% of Part 1
7 Burpees Over Bar

(Score is Rounds + Reps)

IN TEAMS OF 2...

1. ON A 20:00 RUNNING CLOCK...
Build to a Heavy Complex*...

1 Clean Deadlift
+
2 Power Clean

*Complex Must be Unbroken. Both partners must register a score within the 20min. Alternate as needed.

(Score is Weight)

-Rest 3:00 b/t Part 1 & Part 2-

2. AMRAP x 9 MINUTES
5 Power Cleans (155/105)|(115/75)
7 Burpees Over Bar

*Partner 1 completes a full round while P2 Rests. Alternate every round. You go, I go format.

(Score is Rounds + Reps)

KG BB: (70/55)|(50/35)

FOR RECOVERY
5:00 Cardio of Choice (EZ)*

*Nasal Breathing Optional

(No Measure)