A. Every 30 seconds for 9 minutes: 1 Power Clean. Keep them fast and technical.
B. On a 14 minute clock:
From 0-6 minutes:
600m run
...into...
AMRAP with remaining time
10 Russian Kettlebell Swings (32/24kg)
5 Chest to Bar Pull Ups
-Rest 2 minutes-
From 8-14 minutes:
600m run
...into...
AMRAP with remaining time
10 Goblet Squats (32/24kg)
10 Toes to bars
Performance:
A. Power Clean (OT30 sec)
18 x 1 x 75-82% depending on how they feel. Keep them quality and fast.
B. On a 14 minute clock:
From 0-6 minutes:
600m run
...into...
AMRAP with remaining time
3 Hang power clean and jerks (70/45kg)
3 Bar Muscle Ups
-Rest 2 minutes-
From 8-14 minutes:
600m run
...into...
AMRAP with remaining time
10 Hang Power Snatch (40/30kg)
10 Toes to bars Sweat: For time: 1000/800 Calorie C2 Bike In Pairs
Swap working partner every minute
*Non working partner in the recovery minute to complete 7/6 Calorie Ski.
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