Time for a little test...
Build up slowly on this one and work solid, fast catches!
Every 1:00 for 6 total rounds to warm up perform 1-2 Squat Cleans
(Start at 60% 1RM moving up by 5% every round until you get to 85% 1RM)
Once you reach 85% move up by 3-5% per round and perform just 1 Squat Clean every 2:00 for another 8 rounds going for a max load for the day...
Around 25-30 minutes for this section
40 AbMat Sit Ups
40 Push Ups
:30 Weighted Hollow Rock Hold (15#/25#)
30 Push Ups
:20 L Sit Hold (On 20" Boxes)
20 Push Ups
(9 minute cutoff)
This one is pretty tough so scale reps to any of the following:
#1 - 40/20/10
#2 - 30/20/10
POST YOUR BEST LOAD AND TOTAL TIME FOR THE WORKOUT TO COMMENTS