A. Squat Clean: 3 x 2.2.2 @ 70% of 1RM; 15sec/2min rests B1. Push Press: 3 x 15 @ 50% of 1RM; 1min rests B2. Strict pronated pull ups: 3 x 8-10; 2min rests (use bands or add weight if needed) C. AMRAP 7 minutes of: 10 x front rack forward lunge (95#/65#) (10 total alt. steps) 10 x abmat sit ups 20 x double unders Notes: For A, these are cluster sets. That means you will do 4 sets of 3 doubles with a rest between the doubles. The period denotes the first rest prescription. For example: my first set I do 2 squat cleans, rest 15 seconds, 2 squat cleans, rest 15 seconds, 2 squat cleans, rest 2 minutes and repeat 3 more times. Just familiarize yourself with this set up just to give yourself a quick understanding. We will go over it again in class. Also, these are not touch and go. Drop and re-set. B1 and B2 are alternating sets. So, you’ll do a set of push press’s, rest 1 minute, then a set of pull ups, rest 2 minutes. Then back to push press and so on for 3 total sets.