On the 1:30 x 5 Sets:
Pausing Clean Pull
Low-Hang Squat Clean
Front Squat


Fitness & Open
“IHOP”
AMRAP 15:
60 Double Unders
30/24 Calorie Row
5 Power Cleans (165/115)
5 Hang Squat Cleans (165/115)
5 Squat Cleans (165/115)

Alpha

Barbell Cycling
For Time:
10 Squat Cleans (45%)
8 Squat Cleans (55%)
6 Squat Cleans (65%)
4 Squat Cleans (75%)
2 Squat Cleans (85%)

Body Armor
3 Giant Sets:
9 Suitcase Deadlifts (Each Side)
15 Weighted Glute Bridges
30 Banded Pull-Aparts

Rest 2 Minutes Between

Track Work
3 Rounds:
200 Meter Run
400 Meter Run
600 Meter Run
*Equal Work/Rest Ratio