WARM-UP

Every minute on the minute for 12 minutes of:
1) :45s bike
2) 10 Dumbbell hang clean and jerk, alternating arm.
3) 6-10 Box jump/step overs with step down
4) 8+8 1-Arm deadlifts

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CLEAN AND JERK

2 x (3+1) @ 65%
2 x (3+1) @ 70%
2 x (3+1) @ 75%
Lift every 2:00 min

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STRENGTH



Every minute on the minute for 10:00 minutes of:
3 Deadlift @ 60% + 3 High box jumps

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CONDITIONING

Every minute on the minute for 24:00 minutes of:
1) 15/12 Calories bike erg
2) 12 Dumbbell snatches (moderate)
3) 8 Weighted box step overs (moderate)
4) 15 Wallball shots 20/14lb

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(OPTIONAL) ACCESSORY

Back rack lunges,
3 x 6/6 (moderate)

1-Legged reverse hyper,
3 x 6/6 (moderate)

1-Arm bent over row,
3 x 8/8 (hard)

Sandbag bearhug hold,
3 x 1:00 min