Warm Up
2 Rounds:
- Run 150m
- Box Step Up x 10
- Hang power clean + front squat x 5 complexes (barbell only)
Workout of the Day
A. 5 Sets:
- A1. Halting Clean DL + Mid Thigh Hang Power Clean + Front Squat x 1.1 – Rest 5-10 seconds between reps of the complex
- A2: Tall Box Jump x 1.1.1 – Step Down, rest 2-3 seconds between jumps. – Rest 2 minutes between sets
B. 3 Sets:
- B1: SA OH Carry x 50ft per – Rest 60 seconds
- B2: Hollow Rocks/Hold 30 seconds – Rest 60 seconds
C. For Time:
- Burpee Pull Up x 50
- Run 1 mile
*you may partition the work any way you like