Warm Up:  5 minutes 

• 400m 

• 10 Burpees 

• Jump rope until 5 minute mark

Performance:
HAMMER TIME 

Five rounds of: 
135/95 pound Power clean, 5 reps
135/95 pound Front squat, 10 reps
135/95 pound Jerk, 5 reps
10 Pull-ups
-Rest 90 seconds between each round
* scale weight as needed 

Fitness: 4 Rounds: 
30 sec on 30 sec off 

• Db Snatch 

• Flutters 

• Ring Rows 

• Burpees 

Cashout: 3 set of 10-12 reps
Wide Grip Pull Downs 
Front Delt Raise
Tricep Pull Down
Weighted Russian Twist