A) Every 90 seconds for 7 sets 1 Clean First Pull+ 1 Clean Pull + 1 Clean
*build with each set. pause for 2sec at knee
B) 1 PSnatch every 20 seconds for 5 minutes
At 75% of 1RM snatch
C) 6min AMRAP
100m run
12 WB
rest 3:00
6min AMRAP
100m run
12 alt. KB/Db Snatch 53/35
D) Bedlam Armor
Every 2minutes for 7 sets @ hard effort
150m row
5-7 burpees over rower
E) Core – 12min EMOM
1- :30 plank
2. :30 L plank hug and reach
3. :30 R plank hug and reach