Warm Up:  

200m run or row 

Wall sit, plank, walking lunge, Glute Bridge, Prowler Push
amount of time it takes to do 200m 

Performance:  

Clean Complex:  6 Sets, working up in weight 

1 D.L. + 1 Hang Power Clean + 1 Push Press + 1 Push Jerk 

For Time 3 Rounds: 

• 50 Air Squats

• 7 Ring Pull Ups

• 10 Hang Power Cleans (135)

Fitness:  5 rounds: 

• 10 Calories

• 10 Goblet Squat

• 10 Kb Swing (70/53)

• 5/5 single arm ring row

3 sets: 20 sec each: 

• side plank

• tuck ups

• side plank

• tuck hold
  -rest as needed-