A: Perform 7 sets of the following combination:
1) Floor to hang position (above the knee), back to the floor
2) Floor to mid-thigh (to where your pockets would end), back to floor
3) Full clean (or power clean)
B: AMRAP 7 mins:
5 box jumps, 5DB thrusters (45lbs, 30lbs), 5 pushups.
Rest 2 mins then
AMRAP 7 mins:
5 burpees, 5 toes to bar, 5 DB snatch (alternate arms on each round, 45lbs, 30lbs)
NOTE: In larger groups split into two groups and each one start on a different AMRAP set.