Every two minutes, for 6 minutes (3 sets):
2 Clean Lift-Offs + Power Clean + Jerk

Followed by…

Every two minutes, for 6 minutes (3 sets):
1 Clean Lift-Off + Clean + Jerk

Followed by…

Every two minutes, for 6 minutes (3 sets):
Clean & Jerk

Build over the course of the 9 sets.


Every minute, on the minute, for 21 minutes (7 sets) of:
Minute 1 – 12 Front Rack Lunges (135/95 lbs)
Minute 2 – 15 Kettlebell Swings (70/53 lbs)
Minute 3 – 15/12 Cals on the Rower


Optional Work

Three sets of:
Single-Arm Dumbbell Press x 8 reps
Rest as needed
Single-Arm Dumbbell Row x 6-8 reps
Rest as needed

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