Warm up

200m Run
20 SPC
20m Sampson stretch
20 Banded GM’s
200m Run
20 SPC
20m SL hop
20 Wall balls
200m Run
10 Muscle cleans
10 Front squats
10 Hang squat cleans

Power

Squat cleans

Minutes 1-2-3: 3 Squat Cleans (68-72-74)
Minute 4: Rest
Minute 5-6-7: 2 Squat Cleans (78-81-84)
Minute 8: Rest
Minutes 9-10-11: 1 Squat Clean (88-90-92)

Conditioning

“Tripled Up”
AMRAP 12:
3 Thrusters (42.5/30)
3 Toes to Bar
3 Calorie Row
6 Thrusters (42.5/30)
6 Toes to Bar
6 Calorie Row
9 Thrusters (42.5/30)
9 Toes to Bar
9 Calorie Row
….
Continue to add (3) reps until finish