WARM UP
On the 2:00 x 6 (2 Full Rounds, 12:00 Total):
Station 1+4 – 300 mt Run
Station 2+5 – 5 Strict Pull-Ups/Ring Rows, 10 Pushups, 15 Sit-Ups + 30 Double-Unders
Station 3+6 – Half of the Barbell WU (below

Round 1 – 5 Good Mornings, 5 Elbow Rotations, 5 Strict Presses
Round 2 – 5 Deadlifts, 5 Hang Muscle Cleans, 5 Squat Cleans

SKILLS & SPECIFIC WARM UP
Shoulder Press – Hang Clean

3 Sets:
5-10 Strict Presses
5-10 Hang Power Cleans

CONDITIONING
“EFFICENCY”

On a 20:00 Clock For Reps:
From 0:00-8:00:
AMRAP 8:
Max Strict Presses #43/30

Each time you break, perform 50 double unders

Rest 4:00

From 12:00-20:00:
AMRAP 8:
Max Hang Power Cleans #60/43

Each time you break, perform 30 squats