Strength-

-Pause Power Clean

5 Sets

1.1.1 Pause Power Clean @8.5/10 RPE

-rest 20 seconds between each rep and 2 minutes between sets-

Note: each cluster set is 1 rep, rest 20 sec, 1 rep, rest 20 sec, 1 rep. Rest 2 min b/t sets.

*Pause for 1 second at knee on each rep.

Metcon-

3-3-3-4 Minute AMRAP

20/16 Calorie Echo Bike

20 Dumbbell Snatch (50/35)

Max Distance Single Arm Overhead Walking Lunge (50/35)

*Rest 1 minute between sets.