15:00 or Completion

10 Wrist Raises

10 Forearm Rolls

10 Forearm Stretch

1:00 Row

Then

2 Rounds

10 Clean Deadlifts

5 Clean High Pulls

5 Front Squats with :02 Pause at Bottom

5 Power Cleans

Then

3 x 3 Power Clean Singles

• 3 at 40-45%
• 3 at 50-55%
• 3 at 60-65%

10:00 Amrap for Reps

15/12 Cal Row

10 Burpees Over Rower

Then

3:00 Max Squat Cleans 135/85

Goals:

Part 1: 4+ Rounds (66+ Reps)

Part 2: 20+ Reps

• This is a 2-parter and this workout will have 2 separate scores to find your total score. Part 1 is its own score and the max squat cleans are the other score.
• Find a rhythm in part 1 that allows you to rack up some reps, but make sure to throttle back in the last minute to have some reserve for the squat cleans.
• This is a great opportunity to work on cycling barbell cleans under fatigue, but quick singles will also work well here.

2-4 Rounds

10 Barbell Supinated Row

10 Barbell Curls

10 Rear Delt Flys