A. Every 2 minutes, for 16 minutes (8 sets) of:
Clean Lift-Off with Pause at Knees + Power Clean + Front Squat
Build to today’s heavy over the course of the eight sets.
B. Three sets for max reps/calories:
60 Seconds of Wall Ball Shots (20/14 lbs to 10' - CATCH YOUR BALL!)
60 Seconds of Kettlebell Swings (53/35 lbs)
60 Seconds of Toes to Bar
60 Seconds of Assault Bike
60 Seconds Rest
C. "Optional Accessories"
Two sets of:
Couch Stretch x 60 seconds each side
Floor Shoulder Opener x 60 seconds each side
No Rest Between sets.