Warm Up:  Down and Backs or 400m Jog

Performance: 

1 Round: 

• 100 Double unders
• 16 deadlifts (155/105) 
• 16 Hang Powe Cleans 
• 16 Push Press/ Jerk 

2 Rounds: 

• 50 Double Unders 
• 8 Deadlifts (155/105) 
• 8 Hang Power Cleans 
• 8 Push Press/Jerk 

4 Rounds: 

• 25 Double Unders
• 4 deadlift (155/105) 
• 4 Hang Power Cleans 
• 4 Push Jerks 

Fitness: 
21-15-9

• Calorie 
• Kb Swing 
• Med ball Russian Twist 

-Rest 1 minute-  

21-15-9

• Air Squat 
• Db Push Press or Floor Press  
• GHD or Weighted/ Elevated Sit ups
  - Prowler push down and back  between sets

Cashout: Coaches Choice