Fitness
A.
Five sets of:
Kettlebell Swings x 20 reps
Dumbbell Front Squats x 8-10 reps
Ring Rows x 8-10 reps
Rest 30 seconds if needed
B.
Two sets for times of:
Burpees x 15 reps
300 Meter Run
Rest 2 minutes
Performance
A.
Every 2 minutes, for 20 minutes (5 sets of each):
Station 1 – Power Clean x 1.1.1.1
(rest 10 seconds between singles)
Station 2 – Weighted Pull-Ups x 2-3 reps
B.
Three rounds for time of:
10 Power Cleans (155/105 lbs)
10 Burpee Box Jumps (24″/20″)