7/24/18

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3 Rounds
:30 Ipsilateral Dead Bugs
5-7 Strict Pull Ups
10 Knee Hug To Horizontal Lunge Twists (5R/5L)
10 KBS (light)

A. Clean Complex – 12 min. to Work up to heavy

Clean Shrug + Clean Pull + Power Clean + Front Squat + Squat Clean

*The MOST IMPORTANT piece of this is focusing on 1) position of shoulders in front of bar above knee and 2) delaying arm pull until very end.

** Hands may not come off bar during complex

B. 4 Min AMRAP
40 Double Unders
10 Front Squats (135/95)

Rest 1 Min

4 Min AMRAP
20 KBS (53/35)
10 Sumo Deadlifts (135/95)

Rest 1 Min

4 Min AMPRAP
10 Burpees Over The Bar
5 Hang Power Cleans (135/95)

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