Warm Up:  

• 200m 

• 100 Jump rope  

• 50 sec palio chair 

• 25 air squat 

• 12 superman

PERFORMANCE
work up to a HEAVY 1 set of  POWER CLEAN + FRONT SQUAT

WITH A 5 MINUTE RUNNING CLOCK
Run 400 meters then:  

AMRAP
5 Power cleans 95/65
5  Front squats 95/65
5  Burpees
*Rest 2 minutes, repeat for a total of 3 rounds

Fitness
Every 6 minutes for 5 rounds complete the following :

12 wallball/ 30 sec wall sit

12 ball slam/ 30 sec plank

12 floor press/ 30 sec hollow 

12 kb swing/ 30 sec F- Carry 

12 sit up/ 30 heel touches