1) 2 sets of the following:
3 Hang Clean + 3 Front Squats + 3 Jerks
2 Hang Clean + 2 Front Squats + 2 Jerks
1 Hang Clean + 1 Front Squat + 1 Jerk
1 round every 2:30
2) 12.3
18 min AMRAP
15 Box Jumps (24/20)
12 SOH (115/75)
9 TTB
3) Post workout complete 3-4 rounds NFT:
12 Ring Rows With a Pause
6 Double FR KB Squats (7 seconds down, 2 second pause)
4) 5 x 1 mile bike
rest 3 minutes between rides
-for time and total cals
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