Warm up:
2 Rounds
Run 200
With an empty barbell:
5 Muscle cleans
5 Front squats
5 Elbow punches (ea. side)
5 Tall power cleans
Strength:
Every :90 for 6 sets
2 Power Clean + 1 Jerk
Workout:
Every 4 minutes for 16 minutes
40 Double Unders
12 Power Cleans @135/95
8 Front Squat
4 Jerks
10 Burpee over bar
Cool down:
1 min forward bend
1 min lunge each
1 min downward dog
1 min Pigeon each
1 min Child’s pose