Warm-Up
A) 2 rounds:
10m High Knees
10m Bear Crawl
10m Butt Kickers
10 Toes-to-Bar
10 Push-Ups
B) 3 Rounds:
10 Lunges
20 Single-Unders
20 Double-Unders
Workout
10 Minute Clock:
2 Power Cleans, 135#/95#
200m Row
4 Power Cleans, 135#/95#
200m Row
6 Power Cleans, 135#/95#
200m Row
…etc.
– 3 Minute Rest
10 Minute Clock:
2 Dumbbell Snatches, 50#/35#
2 Box Jumps, 24”20”
200m Run
4 Dumbbell Snatches, 50#/35#
4 Box Jumps, 24”20”
200m Run
8 Dumbbell Snatches, 50#/35#
8 Box Jumps, 24”20”
200m Run
…etc.
AX: 115#/75#/. 35#/25#
RX: as is
RX+: 155#/105#.
Workout Tip
Each 10 minute Clock will be a ladder with the run or row staying at 200M. Loads should be moderate to light.