Barbell upright row
Strict power clean H/m/l
Tall power clean h/m/l
power clean h/m/l
3 POS Power clean
3 POS Power Clean (5×2-2-2 then 5×1-1-1)
*Across on doubles; Build on singles
** “3 POS” refers to a high, mid, and low catch position.
***Be obsessive on position.
****Increased weight from 11/12
Metcon (AMRAP – Reps)
Max Assault Bike Cal
*This works best with partner of equal fitness.
**If fitness levels are vastly different, we will be looking for equal work time and intensity. Remember, intensity has very little to do with volume.
***Make this one sting.