Warm Up

6 min AMRAP

- 4 devils press

- 6 power cleans (increasing weight, start @ 45/35)

- 8 strict ab mat sit-ups

- 45 sec row or bike

Strength

- 6 x 3 power cleans (build to a heavy triple)

*these do not have to be touch and go reps.

Conditioning

4 rounds - 16 min total

2 min AMRAP

- 3 devils press @ 50/35

- 6 power cleans @ 135/95

- 12 GHDSU (medball sit-ups if necessary)

2 min Active rest:

- 12/10 cal bike or row

*score will be rounds & reps of AMRAP completed in 4 rounds.