Warm up: 10 minutes

Strength/Skill

7 RNFT – 20 Minutes – Work to a heavy working set focusing on form – complete every round unbroken, except maybe for the 7th 

X7 Power Cleans

15 Minute AMRAP:               

            7 Front Squats @ 95#/65#                    (Clean the bar from the floor for the first front squat of each round)

            14 Sit-Ups                               (use an ab-mat if available)

            200 Meter Run