Strength:
Every 1:30 x 7
2 Power Clean
1 Hang Squat Clean
1 Front Squat
*increase weight if technique is fantastic
Conditioning:
Every 5:00 x 4 Sets
350m Row
20 Box Jump (60cm / 50cm)
15 KBS (24kg / 16kg)
10 GHD Sit Ups
Endurance:
EMOM 35Min
(45Sec Work / 15 Sec Rest)
1) Mountain Climbers
2) Sledge Hammer
3) Up Down
4) Wall Ball
5) Shuttle Run
6) KTB Swings
7) Rest