June 17, 2014

A. Every 6 Minutes for 18 Minutes complete:

- 400 m. Run 

- 20 KB Swings 

- 20 Push-Ups

- 400 m. Run 

B. Skill Work 

Or

Squat Clean and Jerk Technique:

- stay at same weight or load; let technique decide

C. Cardio

4 Sets 

-500 m. Row

* 2 Minute Rest

(Every second over first time = 5 Burpee penalty after 4th set.)