4 Sets:
A. 12 DB Power Cleans 45-55/30-35lbs
B. 12 Dumbbell Thrusters
C. 300/275m Row
D. 10 DB Plank Rows (R + L = 1)
E. 10 DB Suitcase Walking Lunge
rest walk 2mins
Set 1 - ABCDE
Set 2 - EDCBA
Set 3 - CDEAB
Set 4 – BAEDC
Cap: 25 min
Oly
Positional Cleans
Every Minute on the Minute for 5 Sets, complete this Positional Complex:
1 Hang Power Clean
1 Power Clean
directly into (one continual clock)
Every Minute on the Minute for 5 Sets, complete this Intensive Complex:
1 Squat Clean
1 Front Squat
1 split jerk
*doesn’t need to be heavy today, work up to about 80% at the most, focus on smooth steady receiving