Posted: November 1, 2016 in Uncategorized

Warm up 

  • TRX atomic crunch 20 
  • SB crunch x 15
  • Run 100 m 
  •    4 rounds 

Strength 

  • Power clean x 2 + 1 jerk 
  • Build as high as you can in 10 min 

Conditioning 

  • 5x 
  • -20 OH walking lunges 20/15
  • -15 box jump overs 24/30
  • -10 Plated burpees 20/15(burpee on plate then pick up over head to lock out) 
  • -5 squat cleans 80/60

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