Every 2:00 for 12:00 (7 total sets):

3 Position Clean (hang from

power position – hang from just

above knee – floor) + Jerk (after

all three cleans)

Begin between 60-70% of 1rm CJ

and work to a max for the complex.



7 rounds of:

:45 ME Strict HSPU

:45 sec rest



45min Running Clock

12 min AMRAP

5 Bar Muscle Up

15 SDHP (95/65)

30 Double Unders

for time

then put on HR monitor and allow

heart rate to drop to 150bpm.

With remaining time ROW

keeping heart rate at

155bpm. Do not go over 155bpm!

Score 1: Total Reps of 12min WOD

Score 2: Total meters rowed