Fitness
A. Thrusters – 3 x 10
B. Tabata
8 Rounds of each – 20 Seconds on/10 Seconds off
Wallballs
Russian Swings
Push-ups
Burpees
Performance
A. Clean – 5 x 1 @ 80% w/2 Min Rest
B. Tabata
8 Rounds of each – 20 Seconds on/10 Seconds off
Thrusters @ 65lb/45lb
Russian Swings
Hang Squat Clean @ 65lb/45lb
Burpees
Sport
A. EMOM
4 Mins x 3 TNG Cleans @ 225lb/115lb
4 Mins x 2 TNG Cleans @ 250lb/135lb
B. Tabata
8 Rounds of each -20 Seconds on/10 Seconds off
Kettlebell Thrusters @ 35lb/25lb
Power Snatches @ 75lb/55lb
Kettlebell Cleans @ 35lb/25lb
Burpees
C. 3 x ME T2B
Optional Accessory
Conditioning
A. 5 Rounds AFAP
200M Row
50 x Double-unders
Rest 3 Minutes
5 Rounds AFAP
200M Row
10 Burpees
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