Bend Oly + Snatch or Clean Battery + MAP Row
A. Deck Power Clean(Drop Repetitions in between, no touch n go reps), 5 sets of 2 reps, rest 2 minutes between sets.(12 Minute Time Limit)
B. Hang Power Clean: 8 Minutes on the Clock: Complete 2 repetitions every 30 seconds. You must hold onto barbell during 2 repetitions. Stay @ same weight throughout the sessions.
C. 10 Sets of the following on Airdyne:
30 Seconds @ 90%
30 Seconds @ 50%
Rest/Walk x 1:00 minute.
Total Minutes: 20 Minutes
People Can Row if we are short on Airdynes