Strength

Otm for 12 min

3 power cleans 65%

2 power cleans 70%

1 power clean 75%

Rest

3 power cleans 70%

2 power cleans 75%

1 power clean 80%

Rest

Work to heavy

1 power clean

1 power clean

1 power clean

Squeaky wheel

AMRAP 15:

60 Double-Unders

20/15 Calorie Assault Bike/ rower

10 Push Jerks (185/135)

Xtra work if you can

Body armour

5 Supersets:

5-4-3-2-1: Heavy Deadlifts

After each set:

10 Tempo Dumbbell Bench Press(5 sec down)

15 Weighted AbMat Sit-Ups

5 Deadlifts – 70% of 1RM Deadlift

4 Deadlifts – 73-75% of 1RM Deadlift

3, 2, and 1 – Build to a heavy.

Rest between sets