30 Minutes Maximum. Start your 3's with 80-85% of 1RM, and the 1's with 90% of 1RM. Build by 5-15lbs on each successful wave. Heavier than last week.
AMRAP 4:00x3, no rest between AMRAP's
9 Hang Power Cleans
6 Push Jerks
*Run 400M at the start of each AMRAP
Level 3- 155/105#
Level 2- 115/85#
Level 1- A weight that allows for a full round of 12-9-6 to be done as a complex before needing to break up reps.