CONDITIONING 16 rounds or 20 sec on 10 sec rest Burpees (odd) Hang Clean (105#/75#) (even) 1 min rest 16 rounds or 20 sec on 10 sec rest Row for Calories (odd) Squat (even)
Article of the Day: Why We Must Squat – Read Article HERE
For Time 300 reps following the pattern: 20 second Pull-Ups 10 second Rest 20 second Push-Ups 10 second Rest 20 second Sit-Ups 10 second Rest 20 second Air Squats 10 second Rest
10 rounds for time of 3 Power Snatch 3 Burpees Over Bar 3 Clean and Jerks 3 Burpees Over Bar Rx 75#/55# Rx+ 95#/65# CC 115#/85# If you desire extra work: 3 sets of the following superset 8 Bench Press
3 rounds for time 20 Calorie Bike or Row or .13 mile run 20 Sit-ups 20 Calorie Bike or Row or .13 mile run 20 Deadlifts 20 Calorie Bike or Row or .13 mile run 20 Hanging Knee Raises Rx 115#/85# Rx+ 13