MONDAY

OLYMPIC LIFTING 12 Min Running Clock

PERFORMANCE and FITNESS

Clean Pull Complex

On the 1:30 x 8 Sets

1 Pausing Clean Pull (below knee, mid thigh)

1 Tempo Clean Pull (5 seconds up 5 Seconds Down)

1 Clean Pull

1 Hang Power Clean

1 Power Clean

CONDITIONING (AMRAP)

PERFORMANCE and FITNESS

“DT”:

12 Deadlifts

9 Hang Power Cleans

6 Push Jerks

AMRAP 5 (3 Rounds)

40/30 Calorie Row or Machine

AMRAP “DT” 60/40

Rest 2 mins

Stagger start in 2 min intervals.