Warm up: 

Assault bike 8-20 minutes… whatever you need


A) 50-35-20


Kb swings 70/53

B) 8x 
7 back squat+7 shoulder to ovhd+7 power Cleans 205/135 all linked. Go up every round you are able.

C) 1 min on/1 min off

6/3 mu+10 box jumps 24/20(if easy add an mu or 2 box jumps the next round. Adjust to make difficultish)

Rest on rower between each 8 cycles. 

Saturday, February 18th, 2017 at 7:38 am / Competitive