5.Dec.2017

A. Every 80sec x6: 
4 med ball squat cleans (HAP) + 5-7 strict pushups

B. 8min AMRAP laddder: 
4 russian kb swings (Heavy)
4 burpees to bumper plate
20 single unders
8 russian kb swings
8 burpees to bumper plate  
20 single unders
12 russian kb swings
12 burpees to bumper plate
20 single unders
.....continue up the ladder by 4's

A. Every 80sec x6: 
1 power clean + 1 hang squat clean  (building as technique allows, work TnG efficiency if position and skill allows)

B. 8min AMRAP laddder: 
4 power cleans (65% of A)
4 lateral burpees o/bar  
20 double unders
8 power cleans
8 lateral burpees o/bar  
20 double unders
12 power cleans
12 lateral burpees o/bar  
20 double unders
.....continue up the ladder by 4's