11.14.19
A. Warm Up
4-5 sets
5 Broad Jumps
*these may be broad box jumps for challenge
B. Olympic Weightlifting
4 sets of the following Clean Complex
1 Slow Pull Power Clean (4 second pull to knees)
C. Conditioning
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