Strength

Every 90 seconds for 10 sets, complete:

Sets 1-5
Hang Snatch (mid-thigh) x 1 rep @ 50%

Sets 6-10
Power Clean & Push Jerk x 1 rep @ 50%

Conditioning

Complete as many rounds and reps as possible in 4 minutes of:
21 Double Unders
15 Burpees
9 Handstand Push Ups

– rest 2 minutes, repeat for a total of 3 cycles, start each round where you left off –

……….

BURN

Ever minute on the minute for 24 minutes, complete:
Minute 1 – 45 sec of max Goblet Squats
Minute 2 – 45 sec of max KB Leg Lift-overs
Minute 3 – 45 sec of max KB Swings
Minute 4 – 45 sec of max Alternating Push Ups on KB