Conditioning:
"POWER HOUR"

Running clock:
0:00-5:00
--foam roller
5:00 - 20:00 (warm up)
--3 rounds:
-----1 lap jump rope run
-----10 good mornings pvc
-----10 OHS pvc
20:00-30:00
--3 rounds:
-----5 power snatch 135#
-----10 burpees over bar
30:00-40:00
--2 rounds:
-----10 C&J 135#
-----20 box jump overs 24" (land on top)
40:00-50:00
--1 round:
-----20 thrusters 95#
-----40 pullups
-----60 double unders

Results:  4:52, 5:53, and 7:06

Rilion Gracie BJJ practice in evening