Movement Prep:

  • Banded Walk Series

Warm-up:

  • 2 Rounds of Bumper Medley

Strength:

  • 1-1-1-1-1-1-1 Push Jerk

Conditioning:

Teams of 3 accomplish...

  • 80 Calorie Row & 80 Hang Power Cleans (135/95)
  • 60 Calorie Row & 60 Front Squats (135/95)
  • 40 Calorie Row & 40 Push Jerks (135/95)
  • 20 Calorie Row & 20 Squat Clean Thrusters (135/95)