Power Clean (in class)
Clean Primer: every 90s
5 Sets:
1 Hang Clean High Pull
1 Low-Hang Power Clean
… Followed by:
“On the 1:30” x 5:
1 Hang Power Clean
1 Power Clean
Conditioning (in class) 
“Power Ranger”
15 Power Cleans, 600m Run
10 Power Cleans, 400m Run
5 Power Cleans, 200m Run
Rx – 155/105
Aerobic Capacity
Preferably completed on the rower, with the ski erg being our second preference.
10 Sets:
:45s – Work
:45s – Rest