May 13, 2019 – Strength and Conditioning

A. Power Clean + Hang Squat Clean 8 Sets

Within 18 minutes:
Power Clean + Hang Squat Clean
– 8 sets of
Rest as needed

Building

B. 10 minute AMRAP of Squat Cleans, Single Arm Dumbbell Power Cleans, and Bar Muscle-Ups

As Many Rounds and Reps as possible in 10 minutes:
4 Squat Cleans @ 80%
5 Single Arm Dumbbell Power Cleans
6 Bar Muscle-Ups
80% of A
DB or KB Pwr Cln's (ea arm)

C. For Time: Cardios and Toes to Bars

For Time:
Cardio 1 km
50 Toes to Bars
Cardio 1 km

Bike = 2k
make sure 2nd cardio is different from first cardio

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