A) Strength
Every 2 min for 5 Rounds
4 Squat Clean T&G (max 70% of ur 1Rm)
B) Conditioning
4 Rounds
20 Kbs ( 24/16 )
15 Hang Power Snatch ( 30/20 )
10 Box Jump Over
cap 15 min
ENDURANCE
Workout 1
10 rounds for time:
100m sprint
10 kettlebell swings (2pd/1.5pd)
20 unbroken double unders
*scale to not unbroken DU, then to 50 singles
Workout 2
“Fight Gone Bad”
3 rounds for reps:
1 min wall balls (9/6)
1 min sumo deadlift high pull (30/25)
1 min box jumps
1 min push press (30/25)
1 min calorie row
1 min rest
