A) -5min warm up/building-
Every 90 seconds/x6 rounds/complete complex:
4 Deadlifts
3 Power cleans
2 Front squats
(all to be TNG and climbing each round)
B) 2min AMRAP:
8 Hang power cleans @L1=30kg/20kg – L2=40kg/30kg – L3=50kg/35kg
4 Lateral burpees
8 Front squats
4 Lateral burpees
Max box jump overs in time remaining
-1min rest-
2min AMRAP:
6 Push jerks
12 Wall balls
6 Front rack alt lunges
12 Wall balls
Max box jump overs in time remaining
-1min rest-
(repeat for 3 rounds)
If time-
C) Tabata:
Hollow body rock
