Come in to do a workout or work on a skill. Suggested:

Tabata Echo Bike Calorie
Rest 1 min
Tabata Row Calorie
Rest 1 min
Tabata Double Under

The Tabata interval is 20 secs of work followed
by 10 secs of rest for 8 intervals.
Tabata score is the total reps performed in all of the intervals.

2 rounds for quality of:
3 Clean Grip Dip And Shrugs, pick load
3 Hang Clean High Pulls, pick load
3 Hang Power Cleans, pick load
1 Clean Drop, pick load, 2 in
1 Clean Drop, pick load, 4 in
1 Clean Drop, pick load, 6 in
3 Clean Drops
3 Hang Power Cleans, pick load
3 Hang Squat Cleans, pick load
3 Squat Cleans
3 Shoulder Press, pick load
3 Push Press, pick load
3 Split Jerks, pick load
3 Squat Clean & Jerks, pick load