Complex:

Clean deadlift, clean high pull, hang power clean + 2 Front squats

• Go 50-60 % of power clean

Heavy cleans

Advanced : 1 rep max Squat clean / heavy singles

Rookies: More reps and partial clean

with partner

ladder in 10 minutes

• 2 Wall Ball Shots (20/14 lb) – Partner 1
• 2 Synchronized Burpees
• 2 Wall Ball Shots (20/14 lb) – Partner 2
• 2 Synchronized Burpees
• 4 Wall Ball Shots (20/14 lb) – Partner 1
• 4 Synchronized Burpees
• 4 Wall Ball Shots (20/14 lb) – Partner 2
• 4 Synchronized Burpees
• 6 Wall Ball Shots (20/14 lb) – Partner 1
• 6 Synchronized Burpees
• 6 Wall Ball Shots (20/14 lb) – Partner 2
• 6 Synchronized Burpees