Warm up
200m run
20 SPC
20m Banded walk
20 Banded GM
200m run
20 SPC
20 Wall balls
20m Bear crawl
200m Run
20 SPC
10 Muscle Cleans
10 Front Squats
10 Hang Squat Cleans

Class
Squat Clean
Minutes 1-2-3: 3 Squat Cleans (64-67-70%)
Minute 4: Rest
Minute 5-6-7: 2 Squat Cleans (74-77-80%)
Minute 8: Rest
Minutes 9-10-11: 1 Squat Clean (84-86-88%)
Minutes 12-13-14: 1 Squat Clean (84-86-88%)

“Twist and Shout”
AMRAP 14:
1 Power Snatch 50/35kg
2 Overhead Squats
3 Power Clean and Jerks
40 Double Unders