A. Bench Press
Work to 1RM. Maintain three points (upper back, butt, heels) of contact during the lift.
B. "Highway of Hope"
AMRAP 17 Min:
40 Burpees
30 Cleans @ 95/65#
30 Burpees
30 Cleans @ 165/115#
20 Burpees
30 Cleans @ 205/145#
10 Burpees
AMRAP Cleans @ 255/175#
A. With a 20 minute running clock, perform 5 sets:
3 Cleans
30s Side Plank e/s
*Using a working weight roughly 70-80%, perform full squat cleans focusing on front rack position and bottom position.
B. "Jurassic World"
AMRAP 8
8 Hang Squat Cleans 115/85#
8 Ring Dips
8 Pull-ups