18 Mar 2025

A. 5 Minutes of Power Clean Instruction and Practice + 7 Minutes to build to 75% 1RM

B. Every 2 minutes for 20 minutes (10 Sets): Power Clean

Wave 1:
3 x 75% of 1RM
2 x 80%
1 x 85%

Wave 2:
3 x 80%
2 x 85%
1 x 90%

Wave 3:
3 x 85%
2 x 90%
1 x 95%
1 x Heavy Single (95%+)

C. EMOM 10 Alternating Minutes for Max Reps/Cals:
Min1: 40s Row for Calories
Min2: 40s MB Situps (20/14)

Scores = Heavy PC; Part C Total Reps (RX or MB)