#powerful

15 Min AMRAP:

10 Power Cleans, 135/95
20 Wall Balls, 20/14
30 Double unders

STRENGTH:
Every minute for 12 minutes (12 rounds) complete:

1 Power Clean + 1 Squat Clean + 1 Front Squat

GYMNASTICS CASHOUT:

EMOMx10: 5 TO 10 Burpee Box Jumps, 24/20 (U PICK)

COMPETITORS:

Snatch
EMOMx5: 5 TnG Squat Snatches

Clean Complex
Every 2 minutes for 20 minutes (10 rounds) complete:
1 Power Clean + 1 Squat Clean + 1 Push Jerk + 1 Split Jerk

Squat
5×3 Front Squats

4. Rowing
A. 750m at below 10K Pace
:45 rest
B. 750m at exact same time as “A”
:45 rest
C. 750m faster than “A”
4 minute rest
D. 750m at exact same time as “A”
:45 rest
E. 750m at exact same time as “A”
:45 rest
F. 750m faster than “A”
-Learn how to pace with a hard effort on the rower.

SESSION 2:
Conditioning
AMRAP 15:
10 Power Cleans, 135/95
20 Wall Balls, 20/14
30 Double unders

Midline Conditioning
40 Cal Bike
30 GHDSU
20 Strict TTB
30 Cal Bike
20 GHDSU
10 Strict TTB
20 Cal Bike
10 GHDSU
5 Strict TTB