A. Power Cleans
Beginners: 5, 5, 5, 5 (Go up in weight with each set).
Intermediate: 3, 3, 3, 3
Advanced: Daily Max, then 2 sets of doubles.
B. Every 3 min: Prowler push/pull and Burpees
30 meter prowler push followed by pulling the prowler back = 60 meters (90/160 lbs). (3 x 45 plus 1 x 25).
15 burpees
5 sets
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