-Warm Up-

2 minutes bike/row

AmRaP 4

10 KB Deadlifts

10 Russian Swings

10 American swings

:30 Goblet Squat Hold

Into..

Clean complex prep

-Strength/Skill-

ON A 15:00 RUNNING CLOCK…

Build to a Heavy Set of Barbell Complex

3 Hang Power Clean

2 Front Squat

1 Hang Squat Clean

-WOD-

6 SETS (1:30 ON / :30 OFF)

3 Hang Power Clean (155/105)|(115/75)

2 Front Squat

1 Hang Squat Clean

12 Toe to Bar

Max Barbell Hold

*In this workout you have 1:30 to get the work done then take a mandatory :30 rest before the next 1:30 work period.