WU.
With an empty bar:
5 Power cleans
5 Front squats
5 S2OHs
x 2
A. Strength: Clean complex (15 minutes)
Work up to a heavy complex of:
2 Power cleans + 2 Front squats + 2 Jerks
B. Conditioning
AMRAP 17:
10 Pull ups
15 Push ups
20 Squats
3 Power cleans (185/120)
Extra Credit: ARMS
5 x
15 KB curls (each arm, alternating)
25 Banded tri pull downs
WU.
With an empty bar:
5 Power cleans
5 Front squats
5 S2OHs
x 2
A. Strength: Clean complex (15 minutes)
Work up to a heavy complex of:
2 Power cleans + 2 Front squats + 2 Jerks
B. Conditioning
AMRAP 17:
10 Pull ups
15 Push ups
20 Squats
3 Power cleans (185/120)
Extra Credit: ARMS
5 x
15 KB curls (each arm, alternating)
25 Banded tri pull downs
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