0:45 On 0:45 off X 6
A:
4 Power cleans 135/95
8 lunge steps front rack
AMRAP
Bar Hop Burpees
Rest 4 mins
B:
0:45 on 0:45 Off x 6
4 thrusters 135/95
8 deadlifts
AMRAP
Bar Hop. Burpees
Score is total burpees in Part A and Part B.
0:45 On 0:45 off X 6
A:
4 Power cleans 135/95
8 lunge steps front rack
AMRAP
Bar Hop Burpees
Rest 4 mins
B:
0:45 on 0:45 Off x 6
4 thrusters 135/95
8 deadlifts
AMRAP
Bar Hop. Burpees
Score is total burpees in Part A and Part B.
On the 15 minutes x 3
30 KBS at 16kgs/12kgs
5 clockwise runs around the gym
30 lunges with KBs held Overhead 16kgs/12kgs
5 clockwise runs around the gym
10 sandbag cleans 100#/70#
5 clockwise runs around the gym
10 burpee over the bag 100#/70#
5 clockwise runs around the gym