0530 and 0600 Class
Clean High Pull
ADV(3-3-3-2-2-2) INT (3-3-3-2-2) BEG (3-3-3)
AMRAP 12MIN:
10x 60% of your 1RM shoulder press,
200 single rope turns,
20x ring push ups
Open Gym
"2 Minute Defense"
5 Rounds For Time w/ 135#/85# bar:
1 Power Clean
3 Hang Squat Cleans
2 Push Jerks
Run 200m/Row 250m
Rest 2 min between each round
ROUTINE IS THE ENEMY.