Every 3min x 7sets:
2 Power cleans
2 Thrusters
-Start at a moderate load
-make small increases in load as mechanics allow
-Power cleans should be touch n go throughout

PureFit WOD

Every 3 min x 5-7 sets:
6 DB power cleans
6 DB thrusters
4-6 shuttle sprints 

Shuttle = 25ft down 25ft back

Shuttle substitutions
8-12 calories

-adjust shuttle reps or calories in order to allow for at least :45 sec rest each set