Power Clean: build to a heavy triple

Then

4 minute AMRAP
Run 400 m
15 burpees over the bar
Max reps power cleans (95/65)
Rest 4 minutes

4 minute ARMAP
Run 400 m
10 burpees over the bar
Max reps power cleans (135/95)
Rest 4 minutes

4 minute AMRAP
Run 400 m
5 burpees over the bar
Max reps power cleans (155/105)

13 thrusters 95/65
14 pull ups
6 rounds

AMRAP 25 minutes
Teams of 3
10 reverse lunges 95/65
10 shoulder to overhead 95/65
20 lateral two foot over the bar hops
200 m run

*relay style: team member 2 starts when team member 1 leaves for run, etc.

Okay people, this is a full plate of good stuff to do today....so get warmed up and getting lifting!


Back Squat
1@ 60%
1@ 70%
1@ 75%
1@ 80%
1@ 85%
1@ 90%
1@ 95%


Then

21-15-9
Snatches 95/65
GHD sit ups
Directly into
21-15-9
Clean and Jerks 95/65
Chest to bar pull ups
Directly into
21-15-9
Bar facing burpees
Toes to bar

AMRAP 4 minutes
27 hang cleans 95/65
27 wall balls 20/14
27 calories
Rest 4 minutes
AMRAP 4 minutes
21 hang cleans 95/65
21 wall balls 20/14
21 calories
Rest 4 minutes
AMRAP 4 minutes
15 hang cleans 95/65
15 wall balls 20/14
15 calories

Front Squat

2@60%
2@70%
2@75%
2@80%
2@85%
1@90%
1@90%

Then

18 minute AMRAP
18 calorie row
15 box jump overs 24/20
12 toes to bar
9 kb squats 53/35

1 minute of row for calories
1 minute of power snatch 75/55
1 minute of burpees
1 minute of rest

5 rounds
Score=total number of reps