Warm-up
3 rounds:
• 20 sec Double Unders
• 10 sec Rest
• 20 sec Straight-leg Sit-up, feet together
• 10 sec Rest
• 20 sec Kettlebell Deadlifts 53/35#
• 10 sec Rest
• 20 sec Straight-leg Sit-up, feet wide apart
• 10 sec Rest
Strength
Deadlifts
• 5 reps at 70% of 1RM
• 3 reps at 75% of 1RM
• 1 rep at 80% of 1RM
Weighted Dips
• 5-3-1+ reps AHAP
Core
21-15-9 reps for time:
• Kettlebell Swings 70/53#
• GHD Sit-ups
Conditioning
40-30-20-10 reps for time:
• Row (calorie)
• Power Cleans *
Power cleans increase each round:
Men: 95, 125, 155, 185#
Women: 65, 85, 105, 125#