A) 3 position power clean
1 From high hang + 1 from knee + 1 from floor
Each 90 sec X 5 sets. Build to heavy
B) Each at 8-9/10 RPE
AMRAP 9
300/250m Row
20 wall balls
20 Deadlifts
rest 4
AMRAP 9
200m Run
15 American Kb swings
15 Cal Air Bike
*Rx+: 60/40kg, 30/20#, 32/24kg
*Rx: 50/35kg, 20/14#, 24/16kg
*Intermediate: 40/30kg, 14/10#, 16/12kg
*Beginner: 30/20kg, 10/8#, 12/8kg
Stretch: lats, ankles, hip flexors