WARM-UP
400 METER RUN (NASAL BREATHING
INTO…
EMOM X 15 MINUTES
MIN 1 - :45 SKI,ROW,JUMP ROPE
MIN 2 - 10 BOX STEP UPS*
MIN 3 - SKI, ROW,JUMP ROPE
MIN 4 - EMPTY BARBELL 3 MUSCLE CLEANS + 3 HANG HIGH PULLS
MIN 5 - 16 ALT. COSSACK SQUATS
*MIN 7 & MIN 12 BOX JUMPS
INTO:
5 MINUTES POINTS OF PERFORMANCE FOR THE SQUAT CLEAN
WORKOUT
SQUAT CLEANS*
5-5-3-3-1-1-1-1
*REST 2:00 B/TW WORKING SETS
