AMRAP 1 Minute
Max Rep Power Cleans @60%
Rest 2:00
AMRAP :90
Max Rep Power Cleans @70%
Rest 2:00
AMRAP 2 Minutes
Max Rep Power Cleans @80%

These may be a mix of touch and go and singles. For touch and go reps, try to bring the bar right to the ground from the finish position and avoid making hip contact on the way down. For singles, learn to drop your hips while you put both hands on the bar at the same time and pick it up from there. It doesn’t have to be a perfect setup position – you have to learn to set up quickly.

2 Rounds
25/18 Calorie Assault Bike
15 Box Jumps 30/24″
15 DB Push Press 50/35s
Rest 4:00
Target Time: 1:45-2:10 per interval

This test is about pure output – how hard can you go and how long can you sustain it, then do it again. Treat the first round like it’s the only round.

4 Superset
5-10 Strict ring dip
20-30sec Ring support (or to failure if before 20sec)

1-2min Rest between sets