Barbell Cycling (Benchmark Test From 11-7)
In a 3 Minute Window:
9 Power Snatches
15 Power Cleans
21 Push Jerks

Time Remaining:
Max Overhead Squats (135/95)

Squat Clean Complex (in class)
On the 90 Seconds x 5:
Power Clean + Hang Squat Clean + Squat Clean

“Clean Sheet” (in class)
AMRAP 3:
10/7 Calorie Assault Bike
9 Power Cleans (95/65)

Rest 3 Minutes

AMRAP 3:
10/7 Calorie Assault Bike
7 Hang Squat Cleans (115/80)

Rest 3 Minutes

AMRAP 3:
10/7 Calorie Assault Bike
5 Squat Cleans (135/95)

Body Armor
3×16 Front Rack Reverse Lunges (8 Each Leg)
3×20 Weighted AbMat Sit-Ups – 3×20

*After Each Set, Complete 30-40% of Max Strict Pull-ups