| A. 5 Sets: Power Clean + Jerk + PC&J (increasing) |
| B. 3 Rounds (30:00 cap): |
| 800 Meter Run |
| 2:00 Work (rd1- Max PC, Rd2- Max Jerk, Rd3- Max C&J, 135/95) |
| 2:00 REST B/T Rounds |
| C. CoolDown : 5:00 Row/Run/bike |
| A. 5 Sets: Power Clean + Jerk + PC&J (increasing) |
| B. 3 Rounds (30:00 cap): |
| 800 Meter Run |
| 2:00 Work (rd1- Max PC, Rd2- Max Jerk, Rd3- Max C&J, 135/95) |
| 2:00 REST B/T Rounds |
| C. CoolDown : 5:00 Row/Run/bike |