GROUP WARMUP
2 sets – 
:30 air bike
5 Hang power clean
5 Push jerk 
5 Burpee
5 Box jumps 

PACING DRILLS 
3 rounds increase pace each round (75-85-95%)
15/12 calories air bike 
7 Clean & jerk RX 135/95 115/75 M 55+ 105/65
10 Burpee box jumps 24/20 
Rest 3:00 b/t rounds 

ALTERNATE PACING DRILLS 
3 rounds increase pace each round (75-85-95%)
10 calories air bike 
5 Dumbbell hang clean & push press
7 Burpees  
Rest 3:00 b/t rounds 

KETTLEBELL COMPLEX
5 Dual Russian swing + 5 clean + 5 push press 

PULLING STRENGTH 
3 sets –
8 Supinated strict pull ups 
6 Supinated barbell rows 
5 each arm dumbbell row