FITNESS
3 rounds:
800m row/1 mile assault bike
30 DB hang squat cleans
30 burpees
*35 minute cap.
Training notes:
•This will be long so pace the appropriately to be able to keep moving through the squat cleans and burpees.
Record total time.
PERFORMANCE
3 rounds:
800m row/1 mile assault bike
30 squat cleans (95/65)
20 handstand push-ups
*35 minute cap.
Training notes:
•High repetition squat cleans at moderate weight can catch up to people very quickly. Probably wise to pace those from the start.
•Be aware of how you will handle the total volume of handstand push-ups. Adjust as necessary.
Record total time.
