A. 21-15-9 Power Cleans (135/95) (95/65)
- 400m run after each set.
B. 5 RFT:
- 15 Calorie Row
- 10 GHDSU (Sub: ABMat situps)
- 10 Hip Extensions (Sub: Superman with 1 sec hold)
C. Conditioning
- 2 minutes of Double unders
- rest 2 mins
- 2 mins Airdyne
- rest 2 mins
- 2 minutes of Double unders
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