Helen ( 3 Rounds for Time )

21 KB Swings

12 Pull Ups

400 Meter Run

10 Squat Clean 50%

Row 500

8 Squat Clean, 60 %

Run 400

6 Squat Clean, 70%

Row 300

4 Squat Clean 80%

Run 200

2 Squat Clean 90%

Deadlift

Back Squat

Bench Press

Clean

Row

Bike

Run

Bench Press 3-3-3-3-3

50-40-30-20-10 Burpees

OHS

10-8-5-3-1-1-1

27-21-15-9

Power Cleans (135/94)

Toe To Bar

1000m Row

800m Row

500m Row

~rest 5 min

1 Mile Run

800m Run

400m Run

8 rep COMPLEX

CLEAN PULL + CLEAN (NOT A POWER CLEAN) + FRONT SQUAT + JERK = 1 rep.

50 to 80 percent loading 2 “reps at each % is suggested

50-60-70-80