A) E3MOM x 21 minutes:

*Ground to Overhead Barbell Cycling*

Set 1 – 8 reps @ 55% of 1-RM Clean & Jerk

Set 2 – 8 reps @ 55%

Set 3 – 8 reps @ 55%

Set 4 – 5 reps @ 60%

Set 5 – 3 reps @ 65%

Set 6 – 2 reps @ 65%

Set 7 – 1-2 rep @ 70%

 

B) Against a 4-minute running clock, AMRAP of:

– 10 hang power cleans (135/95, 115/75, 95/65)

– 15 box jumps – SD (24″/20″)

– 20 perfect push ups

R60S between sets for 3 sets total.

 

C) 3 sets for efficiency:

– 8-10 single arm DB press /side @ 2111

– 20 reverse snow angels (slow and controlled)