9.17.19

A. Warm Up

5 Sets @ 85% Effort

Airdyne 18/15 cals

6 Burpee Box Jump 24/20″

20sec Dip Suport

-rest up to 90sec-

*ring support for coaches challenge

B. Olympic lifting

Clean Complex

5 sets of

1 Segment Power Clean

1 Power Clean

1 Hang Power Clean

C. Conditioning

2 sets for reps of

40 seconds row for calories

-rest 4 minute-

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