Warm Up
Run 250m
Then 2 Rounds of:
- Squat to Stand x 5
- Prisoner Good Morning x 5
- Squat Jump x 5
Then 2 Rounds of:
- RDL x 5 (45/35lbs)
- Hang Muscle Clean x 5
- Front Squat x 5
Workout of the Day
A. 5 Sets
- Set 1 – 1 Power Clean (70% of 1RM PC) + 5 Front Squats
- Set 2 – 2 Power Cleans (75% of 1RM PC)+ 4 Front Squats
- Set 3 – 3 Power Cleans (80% of 1RM PC) + 3 Front Squats
- Set 4 – 4 Power Cleans (85% of 1RM PC) + 2 Front Squats
- Set 5 – 5 Power Cleans (88% of 1RM PC) + 1 Front Squat
Rest 2 minutes between sets.
B. Every 5 minutes, for 15 minutes (3 sets) for times of:
- Run 400m
- Power Clean x 9 @ 75% of 1RM