6 rounds of :
45 seconds on 45 seconds off -
7 Thruster 135/95
AMRAP Bar Hop Burpees
Rest 3 minutes
Then 6 rounds of:
45 seconds on 45 seconds off
7 Power cleans 135/95
AMRAP 10 squats and 10 push ups
6 rounds of :
45 seconds on 45 seconds off -
7 Thruster 135/95
AMRAP Bar Hop Burpees
Rest 3 minutes
Then 6 rounds of:
45 seconds on 45 seconds off
7 Power cleans 135/95
AMRAP 10 squats and 10 push ups
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