Warm-up
3 Rounds:
Run 200m
20 Leg Swings per side
:30 Handstand Hold or Plank Hold
Strength
Power Clean Singles @70-75%
Drop and Reset
5 Rounds:
:60 max rep singles and 2:00 rest.
LITE = USE DBs or Max KB swings.
Conditioning
RX
For Time
1 Mile Run
20 Front Squat 145/100lbs
20 HSPU
15 Front Squat
15 HSPU
10 Front Squat
10 HSPU
Scaled: Lighter weight, Deficit Push-ups
Lite= Run 800-1200m, DB Front Squats, HR Push-ups
Extra
For Time
5 Rounds
4 Muscle Ups
8 Clean and Jerk 135/95lbs
Rest :90
