Every 20 seconds for 4 minutes (13 total reps):

1 Power Clean @ 75% (of max Clean any style)

-then-

3 rounds for total working time of:

– Run 400m
– 7 HSPUs (10 for advanced)
– 14 Medball Sit-ups

*Rest 1:00 between rounds. Complete each round as fast as possible.

Push Jerk

– Take 15 min to build to a heavy 3 reps working on form and precision.

then…

– Complete 2 cycles of –

4 round Tabata of:

KBS 24/16kg

*Rest 1 minute.

4 round Tabata of:

Burpees onto 45#

*Rest 1 minute.

Low Bar Back Squat

1X8 @ 70%, 1X5 @ 80%, 1X3 @ 85%, 3X2 @ 90% – rest as needed (% based of 1RM HBBS)

then…

3 rounds for time of:

– 100 m run
– 50 Double-Unders
– 100 m run
– 5 Hang Power Cleans (155/105)

Find a 1RM full squat snatch in 15 min

*less conditioned athletes build to a heavy load with perfect form

then…

Six Rounds (13 min cap)
– 3 Squat Snatch (115/75)
– 5 Clapping Push Up
– 7 Pull Up
– 9 Air Squat

Deadlift

5 reps at 65-70-75-80-85% of 1RM

(or box squats if deadlifts don’t agree with you)

then…

Triple Tabata (6 rounds)

– Ring dips

– DB grip walk

– Sit-ups