Fitness:
Every two minutes, for 20 minutes (5 sets of each):
– Interval 1 – Walking or Alternating Reverse Lunges with Kettlebells x 20 reps
– Interval 2 – Strict Pull Ups x 6-10 reps
Performance:
Every two minutes, for 20 minutes (10 sets):
Hang Snatch + Snatch + Overhead Squat
For the Performance Strength, pick either the Snatch OR the Clean Complex.
Performance:
Every two minutes, for 20 minutes (10 sets):
Hang Clean + Clean + Front Squat
Fitness:
For max reps/calories:
2 Minutes of Rowing (for calories)
2 Minutes of Box Jump Overs
2 Minutes of Burpees
2 Minutes of Air Squats
Performance:
Complete as many rounds and reps as possible in 8 minutes of:
– 5 Power Cleans (135/95 lbs) or Power Snatches (95/65)
– 10 Burpee Box Jump-Overs (24/20)
Rx+
– 5 Power Cleans (155/125 lbs) or Power Snatches (115/85)
– 10 Burpee Box Jump-Overs (24/20)
Max Effort 1-Mile Run
Extra Credit