A) STRENGTH
1) Power Clean: Build to a 1RM. Rest 2:00
– Beginner: Perform sets of 2-3 reps x 8-10 sets working on technique and adding weight if form permits.

2) Squat Clean Thruster Warm-up x 2-3 sets of 1. Rest 60s.

B) METCON
Chuck Rhoades
AMRAP 7:
Squat Clean Thrusters (155, 105)

Rx+:(185, 125)
L3: (135, 95)
L3: (115, 75)
L1 Metcon:
For time:
30 Thrusters (95, 65)
30 Burpees
7:00 Time Cap

C) EXTRA CREDIT
Banded Pull-throughs: 4 x 25. Rest 60s.