Pick your weight, With a Running Clock:
On 3-2-1-Go: 9 Reps
On the 2: 7 Reps
On the 4: 5 Reps
On the 6: 3 Reps
On the 8: 1 Rep
On the 9: 1 Rep
On the 10: 1 Rep
On the 11: 1 Rep
On the 12: 1 Rep
On the 13: 1 Rep
Conditioning: “Overkill”
21-15-9:
Double Dumbell Power Cleans (50’s/35’s)
Box Jump Overs (24″/20″) (scale=step-overs)
Double-Dumbbell Front Squats (50’s/35’s)
Toes to Bar (scale=knee raises or situps)