WU:
3 Hang Muscle cleans
3 Muscle cleans
3 Power cleans
3 Tall cleans
3 Cleans
x 3
A. Strength: Power Cleans (18:00)
With a running clock:
Build to a heavy Muscle clean (0:00-5:00) (5 minutes)
Build to a heavy Power clean (5:00-11:00) (6 minutes)
Build to a heavy Clean (11:00-18:00) (7 minutes)
Record your heaviest lift for each movement.
B. Conditioning
AMRAP 12
ME Power cleans* (185/125)
*10 BFBs Every 2:00 including 0:00
Score is total PCs.
Extra Credit: Glute bridges (a.k.a. "Hip thrusts")
4 x 10-15
Pick a weight that will allow you to fail within that rep range. Let it burn!
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