A. Every 2:30min X 5 sets
3 Squat Clean & Jerks
Or
5 DB Hang Squat Clean & Jerks + 30s Hollow Body rock
B. With a 30 min running clock
From 0-8 min
12-10-8-6-4-2 reps of
Box jumps (24/20”)
Pull-ups or ring rows
*rest remainder of time if complete
From 8-18 min
21-15-9 reps of
Wallballs (20/14#)
KBS (50/35#)
H.R. Push-ups
*rest remainder of time if complete
From 18-24 min
25 Sit-ups
25 Burpees
25 Sit-ups
*rest remainder of time if complete
From 24-30 min
50 Cal Bike