WARM-UP

25′ LINE DRILLS (MIN 0-4)

Toe Walk

Heel Walk

Walking Good Mornings

Bear Crawl

Quad Crawl

Alt. Straight Leg High Kicks

Butt Kickers

Burpee Broad Jumps

Into…

1-2 ROUNDS

200m Run

10 Alt. Step-Ups

5 Vertical Tuck Jumps

5 Box Jumps

Into…

1-2 ROUNDS

100m Run

10 Empty Barbell Deadlifts

5 Empty Barbell Upright Rows

10 Alt. Elbow Punches

STRENGTH

EVERY 2:00 X 5 SETS*

1 Power Clean +

1 Hang Power Clean +

1 Hang Clean**

*Start Moderate and Build to Heavy. This is the same complex from 2/3/24. Goal is start heavier and build to heavier.

**Option for Squat or Power.

(Score is Weight)

WORKOUT

FOR TIME

400m Run

30 Box Jumps (20)

20 Hang Power Cleans (155/105)

300m Run

20 Box Jumps (24/20)

10 Power Cleans (185/135)

200m Run

10 Box Jumps (30/24)

5 Hang Squat Cleans (205/155)

(Score is Time)

OPTIONAL COOL DOWN

2 SETS FOR QUALITY

100m EZ Walk*

2:00 Foam Roll**

*Nasal only breathing
**Lats / Glutes / Hamstrings

-Rest as Needed b/t Sets-