5:00 Row, Bike, or Run
20 Jumping Alt Lunges
30 Single Arm KB Russian Swings (15/side)
GET STRONG (12 Min)
4 T&G Power Clean + 4 Front Rack Lunge Steps (2/ side)
Every 2:00 for 12:00
GET FIT (16 Min)
3 Rounds of:
25 Wallballs
25 Toes to Bar (or GHDs)
25 Power Cleans 95/65
16 Min Cap
COMPETITORS EXTRA
AMRAP 10 (Climb the Ladder)
3 Calorie Row
3 Box Jump Overs 24/20
6/6, 9/9, etc...
ATHLETES NOTE: Try to finish each movement in 2 sets or less. Break on purpose to ensure you can stick to that goal. The one place you can hit more sets (if needed) should be the TTB.