7.11.16 Monday

 
A. Take 10-12 minutes to work up to a heavy, but not 1-RM, Power Clean

B. Every minute, on the minute, for 20 minutes, perform:
3 Power Cleans
5 Burpees

Score the total amount (in lbs) successfully cleaned during the workout. If you do not complete a set within the assigned 60 seconds, go ahead and finish the set and then sit out the remainder of the set that you overlapped.

Fitness:

A.) Three sets of:
Kettle bell Sit-Ups x 10 reps
Rest 45 seconds
Goblet Squats x 10 reps
Rest 45 seconds
Kettlebell Swings x 20 reps
Rest 45 seconds

B. Three rounds for time of:
15 Burpees
15 Box Jumps
300 Meter Run

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