A. As many rounds as possible in 15 minutes of:
- 10 Medicine Ball Cleans
- 10 Pushup Burpees
- 50ft Shuttle Run
- 100ft Shuttle Run
B. At the 18 minute mark, triple-up and complete as many rounds as possible in 15 minutes of the following. Each partner must wait for the last to finish before moving onto the next station, so run fast!
- 25 (GHD) Sit-ups
- .25 mile Run
- 25 Kettlebell Swings
Coaches – start half the class on Part A and half the class on Part B and then switch them.
A. 3 sets, 2 minutes rest in between of:
- 2 Snatch Balance
B. 5 sets, 3 minutes rest in between of:
- 2 Overhead Squats
C. 5 sets, 3 minutes rest in between of:
- 2 Position Clean (mid thigh, floor – change exercise to 2 Clean & Jerks if missing Friday)