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