Strength & Conditioning: 28 December 2015


Every 2:30 for 20 minutes. (That's 8 rounds.)
 R1 Clean 3x3
 R2 Clean 2x3
 R3 Clean x3
 R4 Clean x3
 R5 Clean x2
 R6 Clean x2
 R7 Clean x2
 R8 Clean x 1
 Adjust weight every round.


4 rounds of 3 minutes each with a 1 minute rest in between. (15 minutes total.)
 3 Cleans @ 135/95
 6 Burpees
 12 Abmat Situps
 Can start up where you left off every round. Partial rounds count towards total reps