Five sets of
- 4 x Power Clean and Press
- Rest 2-3 minutes
Then AMRAP in 7 minutes of
- 7 x Box Jumps
- 7 x Burpees
- 7 x Kettlebell Swings
Then EMOM for 12 minutes rotate through each station (3 rounds of each).
- Station 1: 3 x Strict Pullups
- Station 2: 3 x Strict Pronated Grip Pullups (Chin Ups)
- Station 3: 3 x Narrow Grip Pullups
- Station 4: 3 x Narrow Grip Pronated Grip Pullups
Results: Power Cleans 95-115-125-130-135 (used strict press for the first two three rounds then push press for the rest). AMRAP 6 rounds plus 3 reps