15.10.16

Clean Work
With a Running Clock:
Minutes 0:00 – 6:00 – Hang Power Clean + Front Squat + Hang Squat Clean
Minutes 6:00 – 12:00 – Hang Squat Clean, Heavy Singles

Minutes 12:00 – 14:00 – Rest/Prep

Front Squats
Minute 14:00 - 5 Front Squats 70%
Minute 15:00 - 4 Front Squats 75%
Minute 16:00 - 3 Front Squats 80%
Minute 17:00 - 2 Front Squats 85%
Minute 18:00 - 1 Front Squats 90%

Minutes 19:00 – 27:00 – Rest/Prep

Conditioning
2 Rounds for max reps of:
1 min Sledgehammer swings
1 min Sandbag cleans
1 min 2x32/24kg KB hold
1 min Ball slams
1 min Rest