10.18

A Power Clean; 50×2, 60×2, 70×2 – all with a 3 sec. lift off to knee
B Power Clean 80×1, 85×1 then 85+ for 1 more sets
A&B are performed on the minute for 7 minutes
C OtM x 6 minutes
odd = uneven carry x 50′
even = seated DB z-press x 10-12 reps

Workout
20 sec. am rap double russain american kb swings, 35/24# per hand
60 sec. sprint on AB for max distance
actively walk around or light jog for 2 minutes to get HR as low as possible
x3-4 rounds