A
10 min coach led warmup
B
Every 3 min for 4 rounds
4 power cleans @ 60%
3 power cleans @ 65%
2 power cleans @ 70 %
1 power clean @ 80%
(15 min)
C
3 rounds
35 double unders
20 front squats (115/75lb)
1 min plank hold
(12 min)
D
8 Rounds
:15 second L-Sit Hold
:15 second rest