Strength
Every minute, on the minute, for 8:00:
- 2 Power Cleans @ 80%
- 4 Handstand Push Ups
Fitness:
- 2 Hang Power Cleans
- 4 Handstand Push Ups from a box
Conditioning
Complete as many rounds as possible in 20:00 of:
- 30m Kettlebell Farmer’s Walk
- 15 Calorie Bike or Row
- 10 Kettlebell Swings (70/53)
- 10 Plate Overhead Plate Lunges (5 each leg) (45/25)
Optional Independent Work
3 Sets:
- 1 1/4 Front Squats x 2
- False Grip Ring Pull Ups x 3-5
- Dumbbell Lateral Raise x 10-15