0:00 - 20:00
A)
10 rds every 2 min
1 x full clean
1 x hang clean
1 x front squat
27:00 - 45:00
B)
3 rds
30 x power cleans (135,95)
30 x wall ball
(18 min cap)
Optional extra's
1)
10 rds
Every 90 second
2 x split jerks
2)
5 x 8/10 dumbell seated shoulder press
5 x 8-12 reverse grip barbell rows
5 x 5-15 ghr