Cash out:  Box jumps: 25 reps  & 50 ab mat sit ups.

Basic & Performance

• 2 position cleans: 1 from hang (launch) 1 from floor.   Work up to (70%x1+1, 75%x1+1, 80%x1+1)2 waves
• Rack jerks behind neck: work up to a heavy single.
• Clean pulls: work up to 95%x3, 100%x3x2 sets.

THEN:

Against a 10-minute running clock, complete the following:

Row 1000 Meters/ run 800 meters

immediately followed by…

As many rounds and reps as possible of:

• 30  wall ball shot
• 20 mountain climbers
• 10 push up

Performance

Against a 10-minute running clock, complete the following:

Row 1000 Meters/ run 800 meters

immediately followed by…

As many rounds and reps as possible of:

• 40 Double-Unders
• 30 Wall Ball Shots (20/14 lbs)
•  20 Ring Dips