WARM-UP
2:00 CARDIO CHOICE
INTO…
3 SETS (W/EMPTY BARBELL)
5 SLOW GOOD MORNINGS
10 BEHIND THE NECK ALT. ELBOW PUNCHES
5 BACK RACK SQUAT JUMPS
5 BROAD JUMPS (NO BARBELL)
STRENGTH
3-3-3-3
HANG POWER CLEAN*
*START MODERATE AND BUILD TO MOD-HEAVY
(SCORE IS WEIGHT
PARTNER WORKOUT
IN TEAMS OF 2…
FOR TIME*
100 HANG POWER CLEANS(155/105)(115/75)
150 UP-DOWNS
1200 M RUN
*REPS AND MOVEMENTS CAN BE COMPLETED IN ANY ORDER. P1 WORKS WHILE P2 RESTS WHILE P2 WORKS ON HPC AND UP-DOWNS. SWITCH AS NEEDED. ALL RUNNING IS PERFORMED TOGETHER.
(SCORE IS TIME)