WARM UP
400 M run
50 Air Squats
300 M run
50 Sit Ups
200 M run
50 Flutter Kicks
SKILL
Every 2 Minutes for 20 Minutes:
1 High Hang Clean
2 Hang Cleans
3 Squat Cleans
1 High Hang Clean
2 Hang Cleans
3 Squat Cleans
W.O.D. : The 300
50 Kettle Bell Swings 45#W; 55#M
50 Push Press 65#W;95#M
50 Toes To Bar
50 Front Squats 65#W; 95#M
50 Push Ups
50 Thrusters 65#W; 95#M
50 Push Press 65#W;95#M
50 Toes To Bar
50 Front Squats 65#W; 95#M
50 Push Ups
50 Thrusters 65#W; 95#M
