2 Sets
3 Rounds
100m run
10 Muscle Snatch 66/55 or EB
100m Run
10 OH squat / FR Lunges
Rest 2:00 repeat
Squat Clean Ladder:
1 Squat Clean at 50% every 30 seconds x 5 Rounds
Rest 1min. and change weights
1 Squat Clean at 55% every 30 seconds x 5 Rounds
Rest 1min. and change weights
1 Squat Clean at 60% every 30 seconds x 5 Rounds
Rest 1min. and change weights
1 Squat Clean at 65% every 30 seconds x 5 Rounds
Rest 1min. and change weights
1 Squat Clean at 70% every 30 seconds x 5 Rounds
Then..,
15min. AMRAP:
15 Russian KB Swings 53/35
10 Push-Ups
15 KB Goblet Squats 53/35
10 Pull-ups
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