3:00 Aerobic
Steady through:
10 Empty Bar/PVC Muscle Clean
10 Front Squat w/ :01 pause in bottom
add light weight
8 Clean Lift-off w/ :02 pause at knee
8 Tall Clean
add light weight
4 Power Position Clean
4 Hang Clean from knee
4 Full Clean
Get Powerful: 18-30
For Time:(12:00 Cap)
15 Clean and Jerk 95/65
12 Clean and Jerk115/75
9 Clean and Jerk 135/95
6 Clean and Jerk 155/105
then 3 attempts at a max Clean and Jerk
12 Min Cap
12 Min Cap
Get Fit: 42-54
AMRAP 20
80 Burpee Box Jump Overs
60 Sandbag/D-Ball Over Shoulder 150/100
*Max Distance run together in the remaining time
AMRAP 20
80 Burpee Box Jump Overs
60 Sandbag/D-Ball Over Shoulder 150/100
*Max Distance run together in the remaining time
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