A. AMRAP 4 Minutes:
5 Hang Cleans #115/75
5 Front Squat #115/75
5 Dips Ring Dips
then (no rest)
B. AMRAP 4 Minutes:
Max Double Unders
then (no rest)
C. AMRAP 4 Minutes:
10 KB Swings
10 HR Push Ups
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A.1 Power Clean 3, 3, 3, 3, 3
A.2
4 Rounds
Run 400M
30 Ab Mat Sit Ups
20 Push Ups- Hand Release
10 Box Jumps
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A.1 Back Squat- Work up to a heavy single in 10 Minutes.
A.2
“The Crippler”
30 Back Squats -#155/#105
Run 1 Mile
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