am 5,6,9,11 pm 4,5,6

7X1 3 Hang Squat Cleans “just above the knee“+ 1 Push Jerk – heaviest possible, rest 60 sec.

-then-

Run 400m
40 HR Pushups
30(steps) Single Arm KB OH Walking Lunges 24/16kg
20 Power Cleans 115/75#
30 HR Pushups
20(steps) Single Arm KB OH Walking Lunges 24/16kg
10 Power Cleans 115/75#
Run 400m

from outlaw CF