STRENGTH
3×5:
Clean – Men @ 0.8xBW, Women @ 0.6xBW
Rest 1 min
Front squat – Men @ 1.25xBW, Women @ 1.0xBW
Rest 1 min
CONDITIONING
5 mins AMSAP:
3 C2B pull-ups with 0.25 BW
6 Sit-ups
9 Air squats
3 Rds:
1 min Round kicks
1 mind Elbows & forearms
1 min REST
For time:
500 Rope jumps
In comments share how it went.