Olympic clean complex Every 90 seconds for 15 minutes- Clean Complex (building) 1 clean deadlift+1 squat clean+1 front squat Workout of the w For time- 5-10-15-10-5 Thrusters Bar facing burpees Rx 75/55# Rx+ 95/65#

Workout of the day Partner workout For time- Row 2000m Then… Alternate rounds- 10 rounds- 10 sit-ups 10/7 cal bike 1 rope climb Then… Row 1000m Rx+ legless rope climb

Workout of the day Running clock 0:00-10:00 “Diane” 21-15-9 Deadlifts 225/155# HSPU *10 min cap * Rest 3 min From 13:00 – “Helen” 3 rounds for time- Run 400m 21 KBS 12 Pull-ups