Warm Up

6 min AMRAP

- 45 sec bike or row

- 6 power cleans @ 45/35

- 6 Russian box step-ups

- 6 strict sit-ups

Strength

- 5 x 5 power cleans (light-moderate)

*these will be touch and go reps for all 5. Keep the weight light to practice cycling the barbell.

Conditioning

9 min AMRAP

- 18 AKB swings @ 53/35

- 12 Russian box step-ups @ 45/35 (empty barbell)

- 6 strict TTB

Accessory - Core

9 min AMRAP (or remaining time)

- 15 GHDSU

- 15 Russian twists @ 20/14

- 30 sec side plank (each side)

- 45 sec suitcase farmers carry (p/arm)