Warm Up: 400m  

Performance: 

1 Round: 

• :90 Jump Rope

• 16 deadlifts (155/105)

• 16 Hang Power Cleans

• 16 Push Press/ Jerk

2 Rounds: 

• :60 Jump Rope

• 8 Deadlifts (155/105)

• 8 Hang Power Cleans

• 8 Push Press/Jerk

4 Rounds: 

• :30 Jump Rope

• 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