4 minutes of run, row or bike
PVC Pass Thru’s
PVC Figure 8’s
Push Up Complex
Front Rack Holds
2 minutes of run, row or bike
5 sets of:
1 Squat Clean into 2 front squats, build up to 80-85%
*Power cleans are ok but prefer to see everyone getting under the bar into squat cleans. Proper depth with the squat cleans and front squats.
3 minutes at each of the following stations:
– Max Rep Squat Cleans (115/80)
– Max Double Under’s (modification: single under’s)
– Max Rep Push Jerk (115/80)
– Max Calorie Row or Airdyne
*1 minute transition/rest time between movements. Your total reps will be your score. Again, proper depth with the squat cleans.