08-11-14

A.

-Group Joint Warm Up

-400m Run

2 Min max Rope Climbs

1 Min Rest

2 Min max Double Unders

1 Min Rest

2 Min max Pistols (alternate each rep)

 

B.

Power Clean/Hang Squat Clean/Jerk 6×1

 

C.

4 min Row for calories

3 min Toes to bar

2 min Wall Balls

1 min Power Cleans 135/95#

 

D.

5 min cool down row maintain normal pull and damper

1 min @ 20 S/M

1 min @ 18 S/M

1 min @ 16 S/M

1 min @ 14 S/M

1 min @ 12 S/M

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