6/11/13

Strength 10 min to find 3RM Power Clean METCON 5 min AMRAP 5 Power Cleans #155/100 5 Shoulder to Overhead 5 Back Squats 5 min AMRAP 10 WB 20/14 10 KB Swings 2/1 5 min AMRAP 100m sprint 7 Box…

10 min to find 3RM Power Clean

5 min AMRAP

5 Power Cleans #155/100

5 Shoulder to Overhead

5 Back Squats

5 min AMRAP

10 WB 20/14

10 KB Swings 2/1

5 min AMRAP

100m sprint

7 Box Jumps

5 burpees

There will be a 1 min rest between each AMRAP.

In the first AMRAP, the bar cannot be dropped or or down until the entre complex is finished. You may rest the bar on your hips, back, or front rack although that will suck.