230204

Warm-Up:0-9
3:00 Bike
2 Rounds
10 Double DB Front Rack Lunge
10 Double DB Power Clean
10 Double DB Front Squat
Rest as needed


Get Strong: 11-30
Power Clean
In 10:00 build to heavy single
then
Every 3:00 for 9:00
1 Max Set of HANG Power Clean @50%, 60%, 70% of the single

Get Fit: 35-55
AMRAP 4
20 Calorie row
15 Power Cleans [115/75
Max Toes to Bar

3:00 Rest

AMRAP 4
20 Calorie Row
15 Toes to Bar
Max Power Cleans 115/75

3:00 Rest

For Time
20 alorie Bike
15 Power Cleans 115/75
15 Toes to Bar