Warm-Up
400m Run
3 Rounds:
Then, With an Empty Bar
3 Muscle Cleans – Above the Knee
3 Strict Press
3 Muscle Cleans – Above the Knee
3 Front Squats
Strength
Hang Power Clean – Above the Knee
3 @ RPE 5
3 @ RPE 6
3 @ RPE 7
3 Reps @ RPE 8 x 1
Then perform 1 more additional set of 3 at 90% of 3 Reps @ RPE 8 of the day.
Strength Tip
Hang Power Clean: You should have the weight in the middle of the foot, and keep your back straight while keeping your shoulders pinched back. Hinge so your shoulders are over the bar and the bar is above the knee position. Receive the bar in the “Power Position” squat position with the hip crease of the athlete above parallel.
Workout
Variation A:
0;00-5:00
800m Run
5:00-10:00
3 Rounds:
2 Muscle Up
4 Burpees
8 Kettlebell Swings, 70#/53
10;00-15:00
800m Run
15:00-20:00
3 Rounds:
2 Muscle Up
4 Burpees
8 Kettlebell Swings, 70#/53
Variation B:
0;00-5:00
800m Run
5:00-10:00
4 Rounds:
20 Mountain Climbers
15 Air Squats
10 V-Ups
10;00-15:00
800m Run
15:00-20:00
4 Rounds:
20 Mountain Climbers
15 Air squats
10 V-Ups
Workout Tip
For Variations A and B, make sure to have at least 30 seconds before the next station. Scale repetitions as needed.