attwpbEvery 2 minutes, for 20 minutes (10 sets): Hang Clean + Clean
Build over the course of the 10 sets to today’s heavy complex.
Every 90 seconds, for 15 minutes (5 sets of each): Station 1 – 5 Hang Squat Cleans (155/115) Station 2 – 18/12 Calories of Assault Bike or Rowing
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