Warm-Up
A) 3 rounds of:
100m Jog
8 Dumbell Deadlifts
8 Dumbbell Push Press
8 Air Squats
4 Burpees
B) 2 Rounds:
5 Thrusters, with an empty bar
5 Deadlifts, with an empty bar
5 Thrusters, with an empty bar
100m Row
Workout
2 Rounds:
10 Power Clean and Jerks, 155#/105#
20 Burpees
400m Run
Then,
2 rounds:
10 Deadlifts, 245#/153#
20 Push-Ups
400m Row
Workout Tip
AX – for masters athletes or novice athletes that want to move and have fun.
RX – most athletes that have training experience and want a little push!
RX+ – competitive athletes that want a little more dose of the good stuff.
Barbell movements: the load on the bar should be challenging, but you should be able to complete quick singles each round. For the deadlift, the load should be challenging, but you should be able to complete touch and go repetitions.
Row/Run: each row and run section should not take more than 3 minutes to complete. Scale if needed.