20 Shoulder CARs per arm per direction
A. Squat Clean + 3 Front Squats: 1 set @ 75-80%, 80-85%,85-90% 1RM Clean; 1 set every 2 minutes x 2 times through
I rested 3min between the first and second set
245 - 250 - 255 for the first set
250 - 255 - 260 for the second set
B. Power Clean - 1.1.1 x3 sets, :10 rest between reps, 2min rest between sets
205lbs
3min on, 1min off x4 sets
500m row @ 1:52/500m pace
max cal assault bike in remaining time
Held 1:52/500m for each set, 12 - 12 - 12 - 14 cals for each set
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