Strength:

Squat Cleans

Conditioning:

2 rounds for total calories and reps accumulated

1:45 Row for calories

15 second rest then

1:00 max kbs’s 75/55

1:45 Double unders

15 second rest then

1:00 max squat cleans 135/95

1:45 Airdyne for calories

15 second rest then

1:00 max sit ups

1:45 box jumps

15 second rest then

1:00 max hspu’s

* You will have approximately 1:00 rest between each set of movements and 1 minute rest between each round.

*  These are all out efforts.  Work on getting to the second movement FAST!

* Everyone try and use the first 10 minutes to stretch out beacuse we are going to get into the squat clean work right away.