October 19, 2017

A. WARMUP
Coaches Choice
movement activation, mobility empty barbell in preparation for clean complexes
Cap this at 15 minutes!
Scoring: Not Scored

B. 1 Deadlift + 2 Hang Squat Cleans + 1 Push Jerk 9 x 1
1 Deadlift + 2 Hang Squat Cleans + 1 Push Jerk

1. 9 sets of 1 complex

Rest as needed

C. 12 minute AMRAP of Sit-Ups, Pull-Ups, and Power Cleans
​As Many Rounds and Reps as possible in 12 minutes:

1. 21 Sit-Ups
2. 15 Pull-Ups
3. 9 Power Cleans @ 115/75 lbs