Conditioning
21 – 15 – 9
Bike for Calories
Kettlebell Swings 53/35#
21 – 15 – 9
Row for Calories
Burpees
21 – 15 – 9
Med Ball Squat Cleans 20/14#
200 Meter Run
Sweat Class
21 – 15 – 9
Bike for Calories
Kettlebell Swings 53/35#
Rest 1 Minute
21 – 15 – 9
Row for Calories
Burpees
Rest 1 Minute
21 – 15 – 9
Wall Balls
200 Meter Run
Weights
Power Clean+ Strict Military Press: 1+10 x3
Pause Front Squats 4×5 reps at 60, 65, 70%, 75%
Pause Back Squats 4×5 same as front squat
Tempo snatch pulls x 3
1 to 10 pull ups
1 to 10 leg raises (on floor or bench)
Optional: EMOM
Start with the snatch and proceed directly into the C&J’s
1 Light Snatches: 4×3
2 Light Clean and Jerks 4×3
