Workout of the Day
A. Muscle clean 3×5
B. Tall clean 3×3
C. Power clean 3×3
D. Alternate rounds with a partner until 10 rounds have been completed (relay style)
10/8 calorie bike
7 cleans 135/95
5 front squat
3 push press or jerk
100m run
Competition
A. Conditioning  **be ready to start at 5:30**
AMRAP 15:
10 Power Cleans, 135/95
20 Wall Balls, 20/14
30 Double unders
B. Strength
Every 2 minutes for 20 minutes (10 rounds) complete:
1 Power Clean + 1 Squat Clean + 1 Front Squat
**start around 60% of 1RM clean and build, if you need to you can repeat weights**
C. Gymnastics
EMOMx10: 10 Burpee Box Jumps, 24/20