Strength: 

  A) Clean Pulls - 3 x 5 *Primer

  B) Power Cleans - 7 sets x 3, 3, 3, 2, 2, 2, 1

         * Start at 75% & Build Heavy

MetCon: 

    * In a 3 Minute Window -

      200 Meter Run 

      5 Bar Muscle Ups (5 Pull Ups + 5 Push Ups)

      Max Power Cleans with remaining time

      (125/85)RX (155/105)RX+

          * Rest 1 Min & Repeat until 30 P. Cleans

         are completed

     Supplemental Conditioning:

     5,000 Row time Trial