4-5 sets
5 Broad Jumps
*these may be broad box jumps for challenge
4 sets of the following Clean Complex
1 Slow Pull Power Clean (4 second pull to knees)
12 minute AMRAP
15/12 cal row
20m Dual KB Overhead Carry 35/26
15 Anchored Feet Sit Ups (hands behind head)
Run 200m
12 Alternating Dual KB Front Rack Reverse Lunges 35/26
12 Hand Release Push Ups
*run may be substituted for 20 cal airdyne
A. Conditioning 10 minute AMRAP 6 Pull-Ups (Challenge Strict Pull-Ups) 6 Burpees Row 12/10 Calories - rest 2 minutes - 10 minute AMRAP 9 Body Rows 9 Hand Release T Push-Ups Row 12/10 Calories
A. Conditioning Bike 25/20 Calorie Buy-In -then- 15-12-9-6 KB Snatch R 35#/26# KB Single Arm Overhead Reverse Lunge R 35#/26# KB Snatch L KB Single Arm Overhead Reverse Lunge L Russian Twist (R
A. Strength 2-3 sets of 5-4-3-2-1 Deadlift Weighted Dips or Bodyweight Dips (2x Bench Dips) -rest 3 minutes after each set- *Every Set has 15 reps of each movement. After you complete your first compl