A) Power Clean6 x 2 @ 90% 1RM
B) One Minute On...One Minute Off...for 10 minutes.
30 KB Swings - 32/24Kg*You have 1 minute to get 30 KB swings. If you do not get 30 KB Swings in 1 minute, count a penalty.
*Perform this workout one minute on and one minute off. Total time is 10 minutes.
*If any penalty is counted, row 1000 meters.
C) 2 x 15 ring pulls (add weight if necessary)
2 x 10 bent over row (heavy)