Fitness/Performance Warmup
2rds NFT: 150 M Row, 5 Hang Power Cleans / 5 Power Clean+ Push Jerk, 20 Walking Lunges,
Side Facing Box Formations

Fitness
A. Power Cleans from blocks below the knees
6 sets of 2
Rest 90 seconds.
*Beginners: Hang Power Clean from above knee.
5 sets of 3. Increase weight each set.
Rest 90 seconds.
+
20 seconds
Airbike for Cals
Rest 2:00
x5
*95-100% ME

Beginners:
8 min AMRAP
20 Alternating Arm Kettlebell Cleans
10 Strict Knees to Elbows.
*80-90% ME

5 minute cooldown.

Performance
A. Take 8 minutes to build to a moderately heavy hang power clean and push jerk.
+
5 Rounds for Time
12 Deadlifts (155/105)
9 Hang Power Cleans (155/105)
6 Push Jerk (155/105)
*100% ME

5 minute cooldown.