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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