8 x 200m repeats
7 Rounds For Time: 7 Unbroken Hang Squat Cleans 7 Unbroken Handstand Push ups
Descending Box Jumps and Ascending Clapping Pushups
Dumbbell deck snatch, Pull-ups - Loading is 30% of body weight
On the Minute for 8 Minutes: 5 KB Swings @ 2/1.5 pood, 5 Goblet Squats, 5 Clapping Pushups
http://www.youtube.com/watch?v=0kSIFK_SF68&NR=1
Max Effort Front Squat
Max Effort Hang Power Clean
On the Minute for 8 Minutes: 3 Push Press @ 85% 1RM THEN - Rest 3 Min
If you normally Row, Run/Sprint 200 Meters