A. Hang Muscle Clean 6-6-4-4-2-2
Every 2 minutes, for 12 minutes (6 sets):
Hang Muscle Cleans
– Set 1 – 6 reps
– Set 2 – 6 reps
– Set 3 – 4 reps
– Set 4 – 4 reps
– Set 5 – 2 reps
– Set 6 – 2 reps
B. Rounds for Reps of Wall Ball Shots, Hang Power Cleans, Box Jumps, and more
For 3 Rounds spend 1 minute on each movement, trying to accumulate as many reps as possible:
– Wall Ball Shots @ 20/14 lbs
– Hang Power Clean @ 75/55 lbs
– Box Jump 20 inches
– Push Press @ 75/55 lbs
– Burpee
Rest 1 minute between each round
Choose B or C
C. Row for 20 minutes
For Distance:
– Row for 20 minutes
Choose B or C