Workout
Hang clean 5×1 reps
rest 5 minutes
Spending 30 seconds at each station for max reps, complete 4 rounds of:
Dumbbell thrusters (50% bodyweight) Box jumps (20″) Clapping push-ups Double-unders rest
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 Workout Complete the following for time: 25 Double-unders 25 Kettlebell swings (boys: 24kg; girls: 16kg) 25 Sit-ups Run 400m 25 Dumbbell hang cleans (boys: 40#; girls: 30#) 25 GHD hip extensions Row 500m 25 Dumbbell snatch (boys: 40#; girls: 30#) 25 Knees-to-elbows Run 400m 25 Dumbbell push press (boys: 40#; girls: 30#) 25 Dumbbell [...]  Workout Front squat 5×3 reps rest 5 minutes Complete 3 rounds for time of: 20 Double-unders 2 Muscle-ups 4 Muscle snatches (50% snatch 1RM) Improve the web with Nofollow Reciprocity. |
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