A. Clean complex – Every 90 seconds for 6 rounds, do: 1 clean pull + 1 power clean + 1 clean. Weight should be 75-80% of your max clean.
B. For time and calories:
Run 800 m
Rest 2 minutes
Row 1000 m
Rest 2 minutes
5 minutes – max calories on the Airdyne (bike).
You may start on any station, but move through the series sequentially so we can try to avoid a bottleneck on the Airdyne.
C. 4 max effort sets of tuck or hollow rocks.