attwpbClean and Jerk Complex On the 1:30 x 6 Sets: 1 Hang Squat Clean 1 Squat Clean 1 Power Jerk
21-15-9: Power Cleans (135/95) 50 Double Unders After Each Round
Directly Into…
21-15-9: Front Squats (135/95) Hand Release Push-Ups
Extra Credit:
6 Rounds:
20/15 Preferred Cals
20 GHD (3 Sit Ups/3 Back Extensions)
Every 2 minutes, for 16 minutes (8 sets): Hang Clean + Clean Complete as many rounds and reps as possible in 10 minutes of: 50 Double-Unders 15 Pull-Ups 10 Power Cleans (155/105 lbs)
Four rounds for time of: 400 Meter Run 10 Single-Arm Dumbbell Push Press* (left side – 55/35 lbs) 10 Single-Arm Dumbbell Push Press* (right side – 55/35 lbs) 15 Ring Dips
2,500M Row Then: 40 Wall Ball Shots (20/14 lbs) 20 Burpee Box Jump-Overs (24″/20) 30 Wall Ball Shots 15 Burpee Box Jump-Overs 20 Wall Ball Shots 10 Burpee Box Jump-Overs