The Workout:
3 rounds 21-15-9 reps of:
Clean & Jerk
Run 100m between rounds

The Workout:
400m

10 minutes of alternating:
60 secs of:
1 Jumping Jack
1 Mountain Climber
1 Push-up
60 secs of:
Hands-on offense & defense

400m
5 rounds of 5 reps:
Pull-up/Knees to elbows

100 squats

3 rounds 15-10-5 of:
Ring dips

400m

Finish with-

6 minutes of alternating:
60 secs of:
1 Jumping Jack
1 Mountain Climber
1 Push-up
60 secs of:
Hands-on offense & defense

The Workout: Grace (Scaled)
Clean & Jerk 135lbs 30 reps for time




Alex 74lbs 4:30
Freddy 55lbs 4:55
Brock 80lbs 5:30
Doug 80lbs 6:02

3 rounds 30-20-10 reps of:

Push Press
Kettlebells Swings
Front Squat