- 400m Run
- 3 rounds for quality of:
- 5 L/5 R Cossack Squats, pick load
- 5 L/5 R Waiter Squats, pick load
1 Tempo Front Squat, pick load
Every 1 min for 9 mins.
Tempo- 5 secs down, 2 sec pause, aggressively stand
- 3 rounds, 1 min per station, for reps:
- Wall Ball, 20/14 lbs
- Alternating Dumbbell Snatch, 50/35 lbs
- Box Jump, 24/20 in
- Single Dumbbell Hang Clean & Jerk, 50/35 lbs
- Row Calorie
- Rest 1 min
Rotate immediately to the next station every 1 min, the clock does not stop or reset between stations.