Warm Up:
200m run or row
Wall sit, plank, walking lunge, Glute Bridge, Prowler Push
amount of time it takes to do 200m
Performance:
Clean Complex: 6 Sets, working up in weight
1 D.L. + 1 Hang Power Clean + 1 Push Press + 1 Push Jerk
For Time 3 Rounds:
- 50 Air Squats
- 7 Ring Muscle Up
- 10 Hang Power Cleans (135)
Fitness: 5 rounds:
- 10 Calories
- 10 Goblet Squat
- 10 Kb Swing (70/53)
- 5/5 single arm ring row
3 sets: 20 sec each:
- side plank
- tuck ups
- side plank
- tuck hold
-rest as needed-