Fitness:

1)  1 Hi-Hang Clean + 3 Push Press (This 1+3 Complex = 1 Rep)

  • Will do 3 Reps Each Set (9 Hi-Hang Cleans, 27 Push Press)

2)  “Air Force” (95/65) – For Time

  • 20 Thrusters
  • 20 SDHP
  • 20 Push Jerks
  • 20 Cleans
  • 20 Front Squats

EMOTM You Must Complete 4 Burpess Before Continuing to Complete Lifts

Competition:

1)  3 Attempts at Max UB Double Unders (60-90sec. rest between)

2)  15 Minutes to Establish 1RM on Clean & Jerk

3)  5 Minute Max Calories on Airdyne