A) Power Cleans and Press
- 3 Power cleans from the hang and one push jerk.
- 10 min to best
Part B) Front Squat/Back Squat
- 5x3 front squats then 5 back squats, as soon as you rack the weight for each front squat set transition to the back squat and do 5 reps at the loaded front squat weight.- work to best set
C) Wall balls and Burpees
- Wall Ball 30 sec
- Burpees 30 sec
- 1 min rest
7 rounds