Clean (3 Rep Max)
Opt. 1 55%x5, 65%x3, 70%x2, 75%x1, 80%x1, 85%x1, 90%x3
Opt. 2 7×3 @ 75% of 1RM
Opt. 3 Barbell Cycling 5×6 @ 135/95

The goal with barbell cycling is to become more efficient at moving typical loads programmed in WODs and to increase work capacity with barbell movements. Suggested weight is 135/95, feel free to scale that down or up depending on your ability.

Substitute the Clean for the Snatch if you prefer.

Metcon (AMRAP – Rounds and Reps)
13 min AMRAP:
21 Calorie row/bike
15 Wallballs
9 Burpees