1) Work up to a max TnG 3 rep Power Clean
2) Back off 10-20lbs depending on feel (or if you feel good stay at #1 weight) and hit 3 TnG power cleans every 1:30 for 15 minutes
3) Clean grip Deadlift 6 x 3, no TnG drop and reset your hips so they are nice and low be >115% max clean
4) For Time:
"Helen"
3 Rounds
400m run
21 KBS (55/35)
12 Pull-ups
5) Tabata Row for meters
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