15 Min. Trainer´s choice

Clean Primer:
5 Sets: Complex 1
1 Hang Clean High Pull
1 Low-Hang Power Clean
building to a max Complex every 90 seconds.
... Followed by:
"On the 1:30" x 5:
1 Hang Power Clean
1 Power Clean
at weight of Complex 1

Score: weight of final set.

20 Min. session.

"Power Ranger"
15 Power Cleans, 600m Run
10 Power Cleans, 400m Run
5 Power Cleans, 200m Run
Barbell: 61/42,5//42,5/25kg
Rx+: 70/47,5kg

Time Cap: 15 Min.

3 rounds for Time:

- 20 Pull-Ups (10 strict PU for beginners)
- 20 Air Squats
- 20 Push-Ups

BULLET PROOF SHOULDERS
5 Rounds Not for time of:
8-12 Lateral Raise
8-12 Front Raise
8-12 Pull Overs
8-12 Pronated Curls

1 Round every 5 minutes