W.U.
4 LAPS
10 JUMPING JACK
10 SEAL JACKS
10 CRISS CROSS JACKS
10 LOW POGO
10 HIGH POGO
10 BODY SQUATS
10 GATE SWINGS
10 FAST FEET
1MIN ARM CIRCLES FWD
1MIN ARM CIRCLES BACKWARDS

WORKOUT
15 REPS @ 65LBS BACKSQUAT
5X3 BSQUAT
15 REPS @75LBS FRONTSQUAT
5X3 FRONTSQUAT
30 REPS @ 65LBS BENCH PRESS
5X3 BENCH PRESS

POWER CLEANS EVERY MINUTE ON THE MINUTE (EMOM) FOR 15 MINUTES
1ST 5 MINUTES 4 CLEANS @ 65LBS
2ND 5 MINUTES 3 CLEANS @ 75-95LBS
3RD 5 MINUTES 2 CLEANS @ 105-115LBS
BONUS 3X1 WITH 120-135LBS

50,40,30,20,10 SIT-UPS AND ANKLE HOPS