1. First do a Warm-up: MEN, WOMEN
2. Do the below workout
3. Finish with a Cool-down: MEN, WOMEN
8-10 reps
1a. Clean & Press Right (20 secs off)
1b. Clean & Press Left (20 secs off)
18-20 reps
2a. Two handed swing (20 secs off)
2b. Two handed swing (20 secs off)
14-16 reps
3a. Figure 8 to Hold (20 secs off)
3b. Figure 8 to Hold
OR