MetCon:

For Time:
50 Double Unders (3:1)
50 One Arm Russian KB Swings (35/20) (25 on each Arm)
Run 400 M
50 Box Jumps (24/20)
Run 400 M
50 Ab Mat Sit Ups
Run 400 M
50 Air Squats
Run 400 M
50 Double Unders (3:1)

Advanced:

NOTE: THIS IS A NON-SCALED WORKOUT

Work up to a heavy single Power Clean and Split Jerk in15:00Min.
+

Happy Birthday Coach Ashley!!

*For Time: (12:0 Min Time Limit)
1 Power Clean – 115#/80#
10 Push Jerk – 115#/80#
2 Power Clean – 115#/80#
9 Push Jerk – 115#/80#
3 Power Clean – 115#/80#
8 Push Jerk – 115#/80#
4 Power Clean – 115#/80#
7 Push Jerk – 115#/80#
5 Power Clean – 115#/80#
6 Push Jerk – 115#/80#
6 Power Clean – 115#/80#
5 Push Jerk – 115#/80#
7 Power Clean – 115#/80#
4 Push Jerk – 115#/80#
8 Power Clean – 115#/80#
3 Push Jerk – 115#/80#
9 Power Clean – 115#/80#
2 Push Jerk – 115#/80#
10 Power Clean – 115#/80#
1 Push Jerk – 115#/80#

*Workout courtesy of Optimum Performance Training.

Elite Training Camp:

DB Thruster
Burpees
Ab Mat Sit Ups