Saturday
Warm-up
Warm-up
400m Jog
Immediately into…
3 SETS (W/ Empty Barbell)
5 Clean Deadlifts
5 Slow Goodmornings
10 Behind the Neck Alt. Elbow Punches
5 Back Rack Squat Jumps
5 Broad Jumps (No Barbell)
Strength
Metcon (Weight)
EMOM x 10 MINUTES
3 Hang Power Cleans*
3 Hang Power Cleans*
*Start moderate and build to heavy. Build every other set.
(Score is Weight)
Workout
Metcon (Time)
FOR TIME
800m Run
800m Run
Immediately Into…
5 ROUNDS
10 Hang Power Cleans (115/75)|(75/55)
30 Double Unders*
Immediately Into…
800m Run
(Score is Time)
*Option for "Unbroken" Double Unders
KG BB: (50/35)|(35/25)
Partner Workout Option
Metcon (Time)
IN TEAMS OF 2…
FOR TIME
800m Team Run
Immediately Into…
10 ROUNDS
10 Hang Power Cleans (115/75)|(75/55)
30 Double Unders*
Immediately Into…
800m Team Run
(Score is Time)
*Option for "Unbroken" Double Unders
**Runs performed together. You go, I go format for the Rounds. P2 Rests while P1 works.
KG BB: (50/35)|(35/25)
