A. Take 20 minutes-
Clean pull + Power Clean complex: Take this time to work on your technique, stay light to moderate in weight. Stay under 85% of your 1RM Clean.
Beg: 1 Clean pull + 1 Power Clean
Int: 2 Clean Pulls + 1 Power Clean
Adv: 3 Clean Pulls + 1 Power Clean
B. For time: 3 Rounds
500 meter Row
10 Handstand Pushups
20 Chest to Bar Pullups
30 KB Swings 70/55lbs
40 Jumping Lunges
Rest 2 minutes
*25 minute time cap
George representing CFD and Onramp Team Charlie Sheen in Greece! Hoozah!