1) Clean 3 x 3 (75%), 3 x 2 (80%) 3 x 2 (85%), 3 x 1 (85+%)
- 2 second pause below your knee drop and reset for each rep
2a) Clean pull 5 x 5 (95%)
2b) L Pull-ups x 30-40
3) 14 min AMRAP
1 Legless Rope Climb
3 Hang Power Cleans (135/95)
6 FR Lunges (135/195)
200m Run
4) 10 minutes
:30 on :30 off AB
-on should be around 90-95% effort not maximal
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