A.

Take 15-20 minutes to establish a 1 Rep Max Power Clean

B.

Every minute on the minute for 15 minutes:

Minute 1 - 5 Power Cleans @ 70-75% of A

Minute 2 - 200m run

Minute 3 - 3-5 Wall Climbs

Workout of the Day

A. 

4 Sets

Front Squat x 2 @32X1 + Front Squat x 2
Rest 1 minute
Weighted Chin Up x 2 + Max Chin-Ups
Rest 3 minutes

B.

AMRAP 10

40 Russian Kettlebell Swings 24/16 kg
30 Shoulder-to-Overhead 115/75
20 Goblet Squats

C.

Eight sets of:
20 seconds of Hollow Rocks or Holds
Rest 10 seconds

 

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