Warm up 

• ball release butt and front of hips
• band release hips and ankles 
• bar barbell 
• do 10 thrusters 
• 10 push press
• 10 full cleans if new hang cleans 
• run 400 m 

Strength Front Squat or O/H 

5 Reps @ 65-75%
3  Rep @ 85%
2 Reps @ 90%
2 Rep @ 90%
3 Reps @ 85%
5 Rep @ 65-85%
rest as needed between  FIND A NEW PR FOR YOUR 5 3 2 

AMRAP  pick one or two
1. For Time:  “MIKE”
21 – 15 – 9:
Bike for Calories

Thrusters (95/65)

AMRAP “CONNER”
2.  15 – 12 – 9:
Row for Calories
Hang Squat Cleans (95/65)

AMRAP 
3. 12 – 9 – 6: “ANDREW”
Burpees over Bar
Overhead Squats (95/65)
Run 400 m