August 9

1. Front Squat 3 sets of 2

2. Holding 2 kettlebells do max hang squat cleans as possible in 1 minute. Rest 3 minutes x3 70/45 lbs.
    For the kb clean, the bells start between the legs swing upward and caught in rack position while in a sqt        
    then stood up and bells return to starting position.

3. For time
    100 double unders
    80 shoulder to overhead 95/65 lbs
    60 hops 24/20 inch
    40 ring dips
    20 dumbell power cleans 70/45 lbs dumbells. The dumbells must touch the ground on each rep.

4. Drive Prowler 100 feet. Four 45 lbs plates for guys and two 45 lbs plates for girls. Immediately after the
    push sprint to where you began the push and then back to where the prowler sits. Rest 90 seconds. Do
    8 sets.