August 3rd, 2015
Warm-up
400m Run OR 2 Minutes Jump Rope/Double Under Practice
12-9-6
Burpees
Barbell Power Cleans
Barbell Front Squats
Strength: Front Squat 3x8
Conditioning:
3 Rounds
15 Power Cleans (135/95)
15 Burpees
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See AllStrength: Power clean + hang (full) clean Conditioning: 50-40-30-20-10 Dumbbell snatches (50/35) *50 Double under's after each round
Strength: 10-9-8-7-6-5-4-3-2-1 Strict Pull-up Strict Toes-to-bar Conditioning: 4 Rounds 1 Minute max hang snatches (95/65) 1 Minute REST 1 Minute max sit-ups 1 Minute REST