3 Rounds

250m Row

10 Power Cleans 155#/105#

Then..

AMRAP in 7 minutes of:

5 Chest To Bar Pull Ups

6 Clapping Push Ups

5 Box Jumps 24"/20"

Then..

3 Rounds

3 Shoulder Press 95#/63#

6 Push Press

9 Push Jerk

Post all rounds.

Coaching Tips:  Scale load and movement to match your current fitness level. All three workouts are short and sweet. Only one has a true strength component that you may find challenging. Pay attention to form as this will have an immediate affect on how efficient you perform the workload. If the load of the power clean is too heavy for a power clean, you can squat clean it. Chest must hit the bar in the pull ups and you must clap your hands together for the clapping push ups to be legit. On the last workout, try to get through all 3 rounds without putting the bar down. It's only 54 reps.

Please join us in wishing Karen Almos good luck as she will be walking over 60 miles this coming weekend to complete San Diego's 3 Day Susan G. Komen Breast Cancer Walk.  If you would like to donate to this great cause in her name, simply click here.