Warm Up
Take 5 minutes to roll and smash feet and calves
2 Rounds
- Run 250m
- 5 Box Jumps
- 10 Good Mornings
- 10 Scap Push Ups
Strength/Skill
2-3 minutes for Front Rack Mobility
4 Sets
- A1: Power Clean x 1.1.1.1 – Rest 5 seconds between reps
- A2: HR Push Ups x Max Reps @ 1010 (When you break tempo terminate the set) – Rest 60 seconds
MetCon
In teams of 3, complete 4 rounds each of:
- Run 250m
- 12 Power Cleans @ 50% of 1RM
- 9 Burpee Box Jump (24″/20″)
Each team member will start at a different station. Teammates may not rotate to the next station until everyone has completed all of their reps/distance.
