Warm up:
2 rounds ;
- 10 Air Squat
- 10 Down ups
- 20 m toes touches
Strength:
10 min work
Clean complex:
- 1 Power clean
- 1 below the knee clean
- 1 shoulder to overhead
Conditioning: (20 min )
Buy in :
- 50 skipping rope
For time :
- 800 m machine
- 21 Back squat
- 600 m machine
- 15 overhead squat
- 400 m machine
- 12 front squat
* Cash out :
- 50 med- ball weighted sit-ups
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