W.U. General (8 mins)
Skill: Pistols 5 sets to develop position (12 Mins)
Review and W.U for Power Cleans(5-7 mins)
W.O.D For time (16 mins)
*NO rest in between parts so have weights nearby to change quickly and get work load done in less than 4 mins.
*If you cannot complete the allotted work in 4 mins the next 4 mins you will row 50/40 Calories and rest if there is any time remaining in 4 mins. Then you will start the next sequence with the lower weight loading i.e. finish the first 4 mins 95/65, dont finish the second 135/95 the 3rd is your row and the 4th you will use the 155/105 NOT the next in the sequence.