WARM-UP

3 Rounds of:
:45s Bike erg
10 Kettlebell swings
10 Medball bearhug squat jumps
8+8 1-Arm dumbbell snatches
8+8 1-Arm dumbbell jerks
20 Cyclist ab crunches

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SNATCH

Every minute on the minute for 12:00 minutes of:
Power snatch + Hang power snatch @ 68%

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CLEAN AND JERK



Every minute on the minute for 12:00 minutes of:
2 x (1+1) Power clean + Power jerk @ 68%

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FRONT SQUAT



5 x 3 @ 70%
Tempo: (3:X:1)
- 3s descend, up and reset.
Lift every 2:00.

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(OPTIONAL) BONUS

Core: Accumulate total of 80 back extensions

Conditioning:

For time:
40-30-20 reps of
Calories bike erg
Kettlebell swings
Wallball shots

You choose the weights and box height. Aim for bigger sets and good sweat.