Warm-Up
A) 800m Run
Then,
4 rounds of:
5 Wall Balls
10 Step-Ups
10 Box Jumps
B) 3 Rounds:
10 Ring Rows
10 Push-Ups
10 Dumbbell Deadlifts
Workout
For Time:
800m Run
80 Air Squats
20 Dumbbell Hang Power Clean and Jerk, 35#/25#
10 Burpee Box Overs, 20″/20″
Then,
400M Run
40 Air Squats
20 Dumbbell Hang Power Clean and Jerk, 35#/25#
10 Burpee Box Overs, 20″/20″
Then,
200m Run
20 Air Squats
20 Dumbbell Hang Power Clean and Jerk, 35#/25#
10 Burpee Box Overs, 20″/20
AX: 75#/95#. Sit-Ups
RX: as is
RX+: 115#/85#
Workout Tip
Each Round of Dumbbell Power Clean and jerks should be completed in sets of 5 repetitions.
Home Variation
100 Push-Ups
Every time you rest complete 10 V-Ups + 10 Tuck-Ups + 10 Sit-Ups