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Warm Up:
2 rounds with light KB
10 around the worlds each direction- circle the KB around your body clockwise then counter clockwise
10 single arm KB swings each side
5 KB presses right side
25ft. waiter carry with KB each side
5 KB presses left side
15 goblet squats

2 Rounds
Hold a right side plank for :30
Hold a left side plank for :30
Rest :30
Choppers with KB used in warm up x 10 each side – take the weight from up high on one side and swing it down to the opposite side with legs in a squat stance. Then return the weight back across the body to the starting position.
Rest :30

500m row
400m run
25 Clean & Jerk 135/95
25 Box jumps 24/20″
25 C2B pull ups
25 Hang power snatch 95/65
500m row
400m run

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