3 rounds NFT
Bike .3 miles
10 sit ups
10 DB Snatch 5/arm
10m Crab Walk
5 sets of the following clean complex
1 Segment Clean (2 sec pause below knee)
1 Power Clean
12 minute amrap
12 burpees to bar 6″ above reach
12/10 cal row
12 toes to bar
12/10 cal bike
A. Conditioning 14 minute AMRAP 5 Dual DB Push Press 12 Alternating DB Snatches 10 V-Ups or 20 Sit-Ups *coaches challenge HSPU instead of DB Push Press B. Optional Aerobic Capacity Row "Lactate Thresh
A. Conditioning 18 minute AMRAP w/Partner (split reps between partners) 200 Double Unders or 300 Singles 60 Box Jumps 24"/20" 30 Shoulder to Overhead 155#/105#
A. Conditioning 5 rounds for time of 15/12 Calorie Bike 10 Power Cleans 135#/95# 10 American KB Swings 53#/35# 10 Pull-Ups or 16 Ring Rows