Day two of a bitching cycle of workouts!!!
Power cleans (please see below, there are two levels for this one)
1-1-1-1-1 = 5 HEAVY single reps - this is for my advanced BBCF athletes
3-3-3-3-3 = 5 sets of 3 for technique work, grab a coach make sure you jump, shrug, rack. :-)
3 sets of max rep hand stand push ups (added this due to the nature of the metcon and time)
Row for 21 calories
15 thrusters 50/35kg
20 pull ups