PART 1

FITNESS/SPORT

Every 2 Min For 10 Mins

FITNESS

1 High Hang Squat Clean + 1 Hang Squat Clean + 1 Squat Clean + 1-3 Split Jerk

SPORT

1 Hang Squat Clean + 1 Squat Clean + 1 Push Jerk

PART 2

“WORLD IS A VAMPIRE” 18 Min Cap

FITNESS

50 DUs
25 Knee-Ups
15 Squat Cleans 95/65
50 DUs
20 Knee-Ups
12 Squat Cleans
50 DUs
15 Knee-Ups
9 Squat Cleans
50 DUs
10 Knee-Ups
6 Squat Cleans

(Athletes Can Choose To Add Weight After Each Set Of Squat Cleans)

MODIFYING OPTIONS
DU = 2x Singles
Knee-Ups = AB Mat-Sit Ups

SPORT

100 DUs
25 Toes-to-Bars
15 Squat Cleans 135/85
75 DUs
25 Toes-to-Bars
12 Squat Cleans 185/115
50 DUs
25 Toes-to-Bars
9 Squat Cleans 225/145
25 DUs
25 Toes-to-Bars
6 Squat Cleans 265/165

PART 3 OPTIONAL

3 RNFT
:30 Sec Seated L-Sit
:30 Sec R/L Rotating Side Plank
:30 Sec R/L Hip Stretch