Olympic:Cleans 20 minutes to build to a heavy clean complex 1 clean pull 1 pause at knee power clean 1 squat clean Workout of the day 12 min amrap- Row 300/250m 15 Med ball squat cleans

Strength endurance Alternating OTM for 14 minutes 5-7 Ring dips 5-7 Strict pull-ups Workout of the day 2 Rounds for time- Run 800m 25 Push ups 25 KBS 53/35# 25 Push ups

Strength Accessory Back rack lunges 6×8 Workout of the day 12 min amrap- 12 DB box step ups 10 Burpees 8 Cal bike