Warm-up/Skils:
FS (front squat)/PP (push press) combo
45 lbs x20 x3
Workout:
10 sets (each set consist of)
3 PCL* (power cleans)
3 FS* (front squats)
3 box jumps
3 PCL (power cleans)
3 FS (front squats)
3 box jumps
2:00 min rest
*135lb male /85lbs female (remember to scale to current fitness level)
22:15
95# OHS broken:
17/13, 13/7, 10
Ring Push-ups broken:
20/5/3/2, 10/7/3, 10
Pull-ups so broken it was hard to keep count