Conditioning:

Perform as many rounds and reps as possible in 10 minutes of:

1 Front Squat (135/93)

1 Kettlebell Swings (72/53)

100m Run

2 Front Squats

2 Kettlebell Swings

100m Run

3 Front Squats

3 Kettlebell Swings

100m Run

…so on…

 

For Score

 

…rest 3 minutes

Strength:

Clean & Jerk

Every minute on the minute, perform 1 rep at following percentages…

20-30-40-50-60-70-75-80-80-85-85-90-90%

 

For Quality

 

…rest 2 minutes

Conditioning:

200m Row

15 Slammers (12/8) @ 2m

10m Burpee Broad Jumps

 

4 rounds for time

 

Mobility:

Super Front Rack – 1:30/arm

Banded Olympic Wall Squat – 2:00

Quad Smash – 1:30/leg

 

 

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