Clean (6x3 Position Pause Cleans)
6 sets of 3 Pause Cleans from Position #3.
You will clean grip and lift the bar to position #3 just as you were going to clean it. When you get to position #3 you'll pause for a full count, then finish from there with a squat clean. Then drop the barbell and repeat x2. You will do this for 6 sets every 90 secs. Building over the sets.
Metcon (AMRAP - Reps)
7 Front Squats 95#/65#
7 S2OH 95#/65#
Windshield Wipers (Based on Level)
3x30 Seated Leg Raises
3x30 Legs over Parallettes
3x10 Around the World
3x8 Windshield Wipers
Bent Over Row (5x8)
Snatch Grip Bent over Row.
Go as heavy as possible but still able to complete the 8 reps unbroken
Overhead Squat (5x3)
5x3 OHS @ 60% with a 3 sec pause at the bottom and the top.
Get comfortable in the bottom position