Fitness:
Complete as many rounds and reps as possible in 6 minutes of:
6 Box Jump Overs
12 Push-Ups
Performance:
Complete as many rounds and reps as possible in 6 minutes of:
6 Power Cleans (155/105 lbs)
12 Hand-Release Push-Ups
Bonus:
Every minute, on the minute, for 9 minutes:
Minute 1,4,7 – 8-10 Bent Over Single Arm KB Row
Minute 2,5,8 – 45 Second Prone (Face Down) Plank Hold
Minute 3,6,9 – 30 Second Double Unders