Warm Up
Run 400m
Then, 2 Rounds:
- Figure Eight with PVC x 8
- Tall Power Clean with PVC x 8
- Power Clean with PVC x 8
Then, 2 Rounds:
- Power Clean x 5 (Barbell)
- Box Jump Step Down x 5
Workout of the Day
A. Every 90 seconds for 12 minutes (8 Sets):
- Power Clean x 1.1 – Rest 5-10 seconds between singles
B. Complete as many reps as possible in 10 minutes of:
- Power Clean x 1 @ 80% of heaviest set from “A”
- Burpee Box Jump Over x 1 (24/20″)
Add 1 rep to each movement after each completed round.
C. 10 minutes – SLIPS
