12-5-14

On the Minute for 6 minutes
1 Power Clean + 6 Front Squats @ 50% of 1RM Back Squat

With a continuous running clock, perform the following:

2 mins Row (calories)
Rest 1 min
2 mins V-Sit ups
Rest 1 min
2 mins Kettlebell Swings
Rest 1 min
2 mins Push ups (maintain hollow position)
Rest 1 min
2 min Leg raises (performed strict while hanging from pull up rig)
Rest 1 min
2 mins Row (calories)

Everyone will start and stop on the rower. This is not a scored workout. The emphasis is core work.