January 10th 

Every  2 minutes, for 24 minutes:Power Clean Push-Jerk Barbell Cycling

*Set 1 – 5 reps 

*Set 2 – 5 reps 

*Set 3 – 5 rep

*Set 4 – 5 reps 

*Set 5 – 3 reps 

*Set 6 – 2 reps 
Complete as many rounds and reps as possible in 12 minutes of:

9 Deadlifts 

14 ring rows

5 Power Cleans 
Three sets of:

Banded Good Mornings x 30 reps

Rest 30 seconds

Banded March x 2 minutes

Rest 30 seconds

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