WARM-UP
AMRAP X 6 MINUTES
100 METER JOG
50’ KNEE TO CHEST
50’ OVER THE HURDLE
50’ TOY SOLDIERS
50’ HIGH KNEES
50’ BUTT KICKS
50’ TOE WALKING
50’ HEEL WALKING
100 METER JOG
-1:00 REST-
FOR TIME
400 METER RUN
*THIS IS MEANT TO ACT AS A TIME TRIAL FOR THE INTERVALS IN THE WORKOUT. IF YOU CAN NOT COMPLETE THE 400 M RUN IN 1:45 - 2:00 WHEN FRESH, REDUCE THE DISTANCE OF YOUR RUN DURING THE WORKOUT.
STRENGTH
ON A 15:00 RUNNING CLOCK
BUILD TO A HEAVY 1 REP POWER CLEAN
WORKOUT
EVERY 3:00 X 3 SETS
400 METER RUN
MAX POWER CLEANS IN TIME REMAINING
-1:00 REST B/T SETS-
*INCREASE WEIGHT ON THE BAR EACH ROUND(135,95/155/105/185,145)
(SCORE IS TOTAL REPS OF CLEANS)
