3.9.17 Thursday

A. Every 2 minutes, for 20 minutes (10 sets):
1 Clean Lift-Off + Clean

Build over the course of the 10 sets to something heavy. A Clean Lift-Off is the first portion of the clean, from the ground to the knees. Keep your torso angle consistent through all phases of this lift-off, and pause 2-seconds at the knees each lift-off. After your lift-off, reset and perform a full clean.

B. For time:
10 Power Cleans (185/125 lbs)
20 Pull-Ups
30 Wall Ball Shots (20/14 lbs)
400 Meter Run
30 Wall Ball Shots
20 Pull-Ups
10 Power Cleans


A. Four sets of:
Front or Goblet Squat x 6 reps @ 3011
Rest 45 seconds
100-Foot Bottom’s Up Kettlebell Carry – 50-foot each arm
Rest 45 seconds
Dumbbell Death March x 20 steps @ 2011
Rest 45 seconds

B. For time:
10 Strict Pull-Ups
20 Wall Ball Shots
30 Kettlebell Swings
400 Meter Run
30 Kettlebell Swings
20 Wall Ball Shots
10 Strict Pull-Ups

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