Warm Up
Run or Row 250m
Then 2 Rounds of:
- Squat to Stand x 5
- SA DB OH Walking Lunge x 50ft
- Burpee x 5
- SA DB OH Walking Lunge x 50ft
Workout of the Day
A. Hang Clean + Clean + Split Jerk
-Take 15-20 minutes to build to a “heavy” set.
B. For time:
- Run 400m
- 4 Rounds of Barbell Complex
- Run 400m
- 3 Rounds of Barbell Complex
- Run 400m
- 2 Rounds of Barbell Complex
- Run 400m
- 1 Round of Barbell Complex
-20 minute cap.
-Today’s Barbell Complex is: 3 Hang Power Cleans + 2 Front Squats + 1 Shoulder to Overhead (135/95lbs)
