A. Work on power cleans for 10 minutes from both the high hang, hang and bottom position.
B. at 95-100% intensity:
3 Rounds
3 power cleans 135/185 lbs
7 knees to elbows
100 meter sprints
rest 3 minutes
Then at 65% intensity work on double unders for one minute, L-sits for one minute and handstands for one minute x 2 = 6 minutes.
Return to part B and do 3 more rounds, resting 3 minutes between each round.
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